Exploring the health benefits of olive oil

Olive oil has long been a staple of Mediterranean cuisine, but its appeal extends far beyond flavor. It has many health benefits that are backed by decades of research. Studies link regular olive oil consumption to a wide range of benefits, from a lower risk of heart attack and stroke to improved erectile function.

Why olive oil is healthy

Though olive oil’s benefits are often attributed to its heart-healthy monounsaturated fats, Mayo Clinic cardiologist Stephen L. Kopecky, M.D., says its lack of processing may be just as important.

The healthiest form of olive oil — extra virgin olive oil (EVOO) — is made basically the same way it was 2,000 years ago in ancient Rome, says Dr. Kopecky, who sees patients in the Cardiovascular Health Clinic at Mayo Clinic in Rochester, Minnesota. “You take olives, and you press them and collect the oil in a bucket, and that’s it. There’s no processing to it.”

Many other oils — such as canola, safflower, sunflower and corn — undergo chemical treatments to mask odor and extend shelf life. That’s not the case with EVOO. “What you get out of the olive is what they put in the bottle and sell you,” Dr. Kopecky says.

This minimal processing preserves EVOO’s anti-inflammatory compounds, giving it an edge over other oils.

What are olive oil’s core benefits?

Olive oil’s anti-inflammatory properties are crucial because inflammation drives many chronic diseases. “That’s one of the big causes of heart disease, which is the No. 1 cause of death in this country,” Dr. Kopecky says.

By reducing inflammation, olive oil can help protect the heart and improve cardiovascular health. It also can affect other inflammation-driven conditions, including Alzheimer’s disease, arthritis, erectile dysfunction, dementia and atrial fibrillation.

Those benefits were clear in a large, long-term research study – called the PREDIMED study — examining how the Mediterranean diet, especially olive oil, affects heart disease, Dr. Kopecky says. “It benefited all these things,” he says. “And it was really kind of surprising that it was so beneficial, and it was in a prospective, randomized trial.”

Beyond lowering inflammation, olive oil supports healthy blood vessel function. “It helps the endothelium, which is the lining of your arteries,” Dr. Kopecky explains. “It increases nitric oxide availability, which helps the blood vessels get bigger and dilate, helps lower blood pressure, and improves blood flow.”

Additionally, olive oil positively affects the gut microbiome — the community of microorganisms that live in the digestive tract, where much of the immune system resides. “It’s kind of the widespread benefit that people didn’t really expect to see,” Dr. Kopecky says.

How to use olive oil for maximum benefit

To get the most benefits, pay attention to the type of olive oil you use and how you use it. Of the three main types of olive oil — extra virgin, virgin and refined — EVOO is the least processed and the healthiest.

That healthy reputation has led some social media influencers to post videos of drinking daily “olive oil shots.” But Dr. Kopecky says olive oil provides maximum benefit when it’s incorporated into meals. “We recommend not just drinking it as a supplement,” he says. “You can’t say, ‘We’ll have a jigger of olive oil three times a day.’ That really isn’t good.”

Fortunately, olive oil’s versatility makes it easy to cook with. “You put olive oil with a little tomato or onion or garlic, some other spices, salt and pepper — whatever — and mix it,” Dr. Kopecky says. “Put it on vegetables, broccoli, asparagus, bread — it’s a very tasty sauce on many foods.” One great way to use olive oil is as a salad dressing – Dr. Kopecky suggests adding herbs, spices or garlic. “Use it on foods to enhance flavor, and eat your meal slowly,” he says.

Another great way to use olive oil is to toss your favorite veggies in it and roast them, for a simple and flavorful dish.

Olive oil has a low smoke point, so if you are cooking with it, use lower heat. High heat, such as frying, also can reduce its health benefits.

Replacing unhealthy fats with olive oil

One of olive oil’s biggest advantages may be what it replaces. “As long as you make extra virgin olive oil the main source of fat in your diet, that means there’s other stuff you’re not eating — saturated animal fat, butter fat, milk fat,” Dr. Kopecky says.

He points out that olive oil rarely appears in processed foods. So if olive oil is the main source of fat in your diet, it is a sign you’re eating fresher, more wholesome meals. “That means you’re not eating as much ultra-processed food, which is a big cause of disease in this country,” Dr. Kopecky says.