Olive oil is a versatile fat that’s created through the crushing, milling, and pressing of olives to extract their oil. It’s rich in protective compounds that support health, including protecting against heart disease and type 2 diabetes. Olive oil is an important part of the Mediterranean diet.
Heart disease is the leading cause of death in the United States. Diet and lifestyle choices can help lower your risk of heart disease by improving healthy blood lipid (fat) levels, blood pressure, and blood vessel function. They can also help prevent atherosclerosis.
Diets rich in olive oil, such as those of people living along the Mediterranean Sea coast, have been shown to protect against heart disease risk factors, including atherosclerosis and high low-density lipoprotein LDL cholesterol.
Olive oil contains compounds, including phenolic antioxidants, that decrease the production of inflammatory molecules that promote atherosclerosis.
What the Research Says: Studies show that diets rich in olive oil may help reduce the progression of atherosclerosis. For example:
- In one study, people who followed an olive oil-rich Mediterranean diet for seven years had decreased atherosclerosis progression compared to those who followed a low-fat diet.
- In another study, people who consumed more than a half-tablespoon serving of olive oil per day had a 14% lower risk of heart disease.
Olive oil contains more than 200 plant compounds, including carotenoids, sterols, and polyphenols like hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), which act as powerful antioxidants in the body.
What the Research Says: The compounds in olive oil may help reduce markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6). Olive oil may benefit people with inflammatory diseases like rheumatoid arthritis (RA), an autoimmune condition that causes joint pain, swelling, and inflammation.
- One large review found that olive oil supplements in doses of 1-50 milligrams (mg) per day led to significant reductions in CRP and IL-6.
- One large data study of people living with RA found that consuming more olive oil was associated with decreased effects of RA and lower levels of inflammatory markers like CRP.
Including more olive oil in your diet may help lower your risk of common diseases, such as type 2 diabetes, and may help you live a longer, healthier life.
What the Science Says:
- One large review found that people who consumed the most olive oil had a 16% reduced risk of developing type 2 diabetes. Olive oil also improved markers of long-term blood sugar control and fasting blood sugar in people with type 2 diabetes.
- One review found that each additional daily 25-gram serving of olive oil was associated with a significant 22% reduction in the risk of type 2 diabetes. Olive oil consumption also lowered the risk of death from all causes.
- A large-scale data study found that individuals who consumed the most olive oil had a 17% lower risk of cancer-related mortality, a 29% lower risk of mortality due to neurodegenerative diseases, and an 18% lower risk of mortality related to respiratory diseases.
Replacing ten grams per day of saturated fats like butter, mayonnaise, and margarine with the same amount of olive oil was associated with an 8-34% lower risk of death from all causes.
Olive oil is a healthy fat that’s rich in vitamin E, a nutrient that works as a powerful antioxidant in your body. Most of the fat in olive oil is unsaturated, for example, oleic acid, which supports heart health.
Here’s the nutrition breakdown for a one-tablespoon serving of olive oil.
- Calories: 126
- Fat: 14 grams (g)
- Saturated Fat: 2.17 g
- Monounsaturated Fat: 9.58 g
- Polyunsaturated Fat: 1.33 g
- Vitamin E: 2.93 mg, or 20% of the Daily Value (DV)
Vitamin E plays an important role in immune function and protects cells against oxidative damage that may otherwise lead to disease. Most people in the U.S. don’t consume enough vitamin E-rich foods.
Some evidence suggests that around 96% of women and 90% of men in the U.S. have insufficient vitamin E intake, which could negatively affect overall health.
Olive oil is safe for most people. However, people who are allergic to olives should avoid all products containing olives, including olive oil.
Like all fats, olive oil is calorie-dense. High-calorie, high-fat foods, like olive oil, nuts, and avocados, can be enjoyed regularly as part of a well-rounded diet. You’ll want to be mindful if you need to limit all types of fats for health reasons.
Olive oil can be added to a number of sweet and savory recipes and is appropriate for low-to-moderate-heat cooking methods, like sauteeing and baking.
Here are some ways to incorporate more olive oil into your diet:
- Drizzle EVOO over finished dishes like pasta and roasted vegetables.
- Use olive oil to make homemade salad dressings, hummus, and pesto.
- Sprinkle olive oil over fruit-based dishes, such as watermelon, mint, and feta salad.
- Use olive oil in place of butter or vegetable oil for low and moderate-heat cooking.
- Use olive oil to make baked goods like cakes and bread.
- Make a dip with olive oil, minced garlic, salt, and pepper.
