Olive Oil and Your Health: What the Research Says

Extra virgin olive oil is the main fat of the Mediterranean diet, one of the most studied ways of eating in the world. Here is a plain guide to what the research says about olive oil and health, and what it does not.

This article is general information, not medical advice. If you have a health condition, speak to your doctor before changing your diet.

What is olive oil?

Olive oil is pressed from whole olives, the fruit of the Olea europaea tree. Extra virgin olive oil is the highest grade: extracted mechanically, never refined, and with free acidity of 0.8% or less. It is the only grade that keeps the olive's natural polyphenols.

What the research says

1. Healthy fats

Olive oil is rich in oleic acid, a monounsaturated fat. Replacing saturated fats in your diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. This is one of the few olive oil health claims authorised in the European Union.

2. Polyphenols and oxidative stress

High-quality extra virgin olive oils contain polyphenols such as hydroxytyrosol. The EU authorises the claim that olive oil polyphenols contribute to the protection of blood lipids from oxidative stress, for oils with at least 5 mg of hydroxytyrosol and its derivatives per 20 g. This is why we list the polyphenol content of every oil we sell.

3. A cornerstone of the Mediterranean diet

Large studies of the Mediterranean diet, where olive oil is the main added fat, have linked this way of eating with heart health and healthy ageing. The benefits come from the whole pattern, vegetables, legumes, fish, nuts and olive oil together, rather than from any single food.

4. Oleocanthal, the peppery finish

The pleasant sting at the back of your throat when you taste a fresh extra virgin olive oil comes from oleocanthal, a natural compound that scientists are studying for its anti-inflammatory properties. It is a sign of a fresh, well-made oil, not a substitute for medication.

5. Vitamin E

Extra virgin olive oil is a natural source of vitamin E, which contributes to the protection of cells from oxidative stress.

6. Flavour that goes a long way

Like all fats, olive oil is calorie-dense, so portions matter. A good oil has so much flavour that a small drizzle is enough on salads, vegetables, fish and bread, and extra virgin olive oil is stable enough for everyday cooking.

What the research does not say

You may read online that olive oil cures or treats diseases such as cancer, diabetes or arthritis. Those claims go beyond the evidence. Olive oil is a nutritious food, and the best way to enjoy it is as part of a varied, balanced diet.

How to choose a healthy olive oil

• Choose extra virgin, the only grade that keeps its natural polyphenols.

• Check the harvest or best-before date: fresher is better.

• Look for lab results showing low acidity and a stated polyphenol level.

• Buy oil in dark glass or tins, which protect it from light.

Learn more in our guide to reading olive oil and balsamic labels.

I founded Aroma di Olio to make lab-tested oils from small producers easy to find in the UAE. Every oil in our shop lists its acidity and polyphenols, so you know exactly what you are buying.