What Is Olive Oil Good For? Ultimate 2024 Guide

Olive oil is a rich source of monounsaturated fats, antioxidants, and anti-inflammatory compounds. Regular consumption of olive oil alongside other nutrient-rich foods can support heart health, improve blood lipid profiles, and provide protection against chronic diseases such as cancer and diabetes¹. Its unique composition of polyphenols and vitamins also contributes to cognitive health and overall well-being​².

Key Nutrients in Olive Oil

Monounsaturated Fats

Oleic acid comprises between 55 and 83% of olive oil’s total composition³. Research indicates that diets high in oleic acid are associated with reduced inflammation, improved insulin sensitivity, and better overall cardiovascular health. By replacing saturated fats in the diet with monounsaturated fats from olive oil, individuals can significantly enhance their lipid profiles and lower their risk of developing chronic diseases.

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) make up about 10% of its total fat content. These fats include essential fatty acids like omega-3 and omega-6, which are crucial for brain function and cell growth. PUFAs help reduce blood cholesterol levels and lower the risk of heart disease. They also play a role in reducing inflammation and supporting overall metabolic health. Unlike saturated fats, which can increase cholesterol levels, PUFAs have a beneficial effect on lipid profiles⁴.

Antioxidants

Olive oil is a source of antioxidants. Hydroxytyrosol is known for its potent antioxidant activity, which helps reduce the risk of cancer and improve blood lipid profiles by preventing the oxidation of LDL cholesterol. Oleuropein, a precursor to hydroxytyrosol, also offers antioxidant benefits along with cardioprotective and anti-inflammatory properties. Oleocanthal is contained in virgin olive oil and possesses similar anti-inflammatory properties to ibuprofen⁵.

Vitamins E and K

Olive oil is a good source of vitamin E and K. A single tablespoon of extra virgin olive oil provides approximately 13% of your daily recommended value of vitamin E and approximately 9% of your daily recommended value of vitamin K⁶.

Squalene

Squalene, a chemical found in olive oil, shows some advantages for the skin as an emollient and antioxidant, and for hydration and its anti-tumor activities. Olive oil also offers a more humane way of harvesting squalene than its other source, shark livers⁷.

Health Benefits

Cardiovascular Health 

Dietary intake of olive oil, in particular the virgin type, has been shown to improve several cardiovascular risk factors including hypertension, dyslipidemia, endothelial dysfunction, and thrombosis. Higher olive oil intake was associated with lower risk of Chronic Heart Disease and total Cardiovascular Disease in two large prospective cohorts of U.S. men and women. The substitution of margarine, butter, mayonnaise, and dairy fat with olive oil could lead to lower risk of CHD and CVD⁸.

Cholesterol

EVOO is rich in monounsaturated fats (MUFAs), which increase high-density lipoprotein (HDL) cholesterol, often referred to as the "good" cholesterol, and lower low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. This helps reduce the risk of atherosclerosis, which can lead to heart disease and stroke. Additionally, the polyphenols present in olive oil exhibit antioxidant properties that prevent the oxidation of LDL cholesterol, further protecting cardiovascular health⁹.

Diabetes

Olive oil can be beneficial in the management of Type 2 Diabetes and glucose control¹⁰. The primary mechanism behind this is the high content of monounsaturated fats (MUFAs) and polyphenols in EVOO. These compounds help improve insulin sensitivity and reduce inflammation, which are crucial factors in managing diabetes¹¹.

Anti-Inflammatory Effects

Olive oil’s polyphenols plays a crucial role in combating oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body. Oxidative stress is linked to numerous chronic diseases, including heart disease, diabetes, and cancer. Extra virgin olive oil (EVOO) contains higher levels of polyphenols compared to other types of olive oil because it undergoes minimal processing, retaining more of these beneficial compounds¹².​

Skin Benefits

The effectiveness of olives on wound healing has been investigated in several studies. In general, olives have antioxidant, antibacterial, anti-inflammatory, and antiviral properties and, therefore, can facilitate the repair of epithelial tissue, which is effective in the wound healing process. A wide range of studies has shown that the phenolic compounds in olive ointment have anti-inflammatory effects, protective effects on neurons, anti-aging effects, and cell repair properties¹³.

Cancer Prevention

The polyphenols found in EVOO, including hydroxytyrosol, oleuropein, and oleocanthal, exhibit strong antioxidant properties that help neutralize free radicals and reduce oxidative stress¹⁴. Evidence points to EVOO in the context of the Mediterranean diet as a healthy choice, while EVOO can be part of a complete anticancer strategy. A 2022 meta-analysis of previous studies found strong evidence that regular consumption of EVOO was inversely linked to several types of cancer¹⁵.

Alzheimer’s and Dementia

Olive oil has featured in studies on Alzheimer's and Dementia. In a 2023 study of 90,000 Americans over three decades, the results indicated that people who consume more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia than those who never or rarely consumed olive oil. Replacing just one teaspoon of margarine and mayonnaise with the equivalent amount of olive oil per day was associated with an 8-14% lower risk of dying from dementia¹⁶.

Practical Tips for Using and Storing Olive Oil

Selecting the Right Olive Oil

For general cooking, "pure" or "light" olive oils are preferable as they have a mild flavor and high smoke point. These types are also good for frying or baking. For dressings, drizzling, and finishing dishes, extra virgin olive oil (EVOO) is ideal due to its robust flavor and nutritional benefits. EVOO is cold-pressed and retains more antioxidants and healthy fats.

Always check the harvest date and opt for dark, glass bottles to ensure freshness. Certification labels like PDO (Protected Designation of Origin) and PGI (Protected Geographical Indication) can also indicate higher quality oils¹⁷​.

Storing Olive Oil

Store olive oil in a cool, dark place, away from heat sources like stoves or direct sunlight. Use dark glass or stainless steel containers to protect the oil from light and air exposure, which can degrade its quality. Ideal storage temperatures are around 57°F, but consistent room temperature is generally acceptable. Make sure to seal the container tightly after each use to minimize oxidation. 

If the oil smells musty or has an off taste, it may have gone rancid and should be discarded. Rancid olive oil often has a bitter, sour, or musty odor. Its taste can be greasy, stale, or reminiscent of crayons. The color may also change, becoming darker and more opaque. If your olive oil exhibits these characteristics, it is best to replace it​​.

Cooking with Olive Oil

Extra virgin olive oil has a lower smoke point (around 350°F) and is best used for low to medium-heat cooking, such as sautéing and stir-frying, as well as for dressings and drizzles. Virgin and pure olive oils have higher smoke points (around 420°F) and can be used for higher-heat cooking methods like frying or roasting. Avoid using EVOO for deep frying as the high heat can break down its beneficial compounds and create harmful free radicals​.

A Brief History of Olive Oil

The Mediterranean Diet helped popularize wider use of olive oil in the American diet. Today, doctors are researching the many health benefits of olive oil. But while Americans have rediscovered it, other cultures have known about olive oil’s benefits for a very long time.

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Archeological evidence from the Eastern Mediterranean indicates olive oil was being produced and cultivated between 7,600 and 7,000 years ago¹⁸. By the dawn of the Bronze Age, olive oil was a commodity traded between empires. 4000-year-old records from Syria indicate that the value of olive oil at the time was five times that of wine¹⁹. 

Manufacturing olive oil is labor-intensive. The earliest oil makers crushed and pitted olives, then placed the pulp in woven bags or baskets. They then pressed these baskets with weights to squeeze out the oil²⁰. The pressed oil was then separated into different grades. Today we have industrialized olive oil making but the basic process of crushing, pitting, squeezing, and separating has not changed. 

FAQ

Is a spoonful of olive oil every day good for you?

Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats, which are beneficial for heart health. Regular consumption of olive oil can help lower LDL cholesterol levels and reduce inflammation, which are key factors in preventing heart disease. Additionally, olive oil contains antioxidants like oleocanthal and vitamin E, which help protect your cells from damage​. Including a daily tablespoon of olive oil in your diet can also improve blood sugar levels and support weight management.

Should you put olive oil on your skin?

Olive oil is an excellent natural remedy for dry skin. In addition to its moisturizing and antioxidant properties, it contains vitamins E and K, which help nourish the skin and protect it from oxidative damage. The anti-inflammatory properties of olive oil can also help soothe irritated skin and reduce redness. However, it's important to use high-quality, extra virgin olive oil to avoid any potential skin irritation from impurities.  

What are some cooking oils to avoid?

Oils like partially hydrogenated vegetable oils, which contain trans fats, should be avoided due to their association with increased risk of heart disease. Oils high in saturated fats, such as palm oil and coconut oil, should be used sparingly. These oils can raise LDL cholesterol levels and contribute to cardiovascular problems. Instead, opt for healthier alternatives like extra virgin olive oil.

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/748608/nutrients

2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients

3. https://www.oliveoiltimes.com/health-news/the-role-of-monounsaturated-fatty-acids-in-olive-oils-health-benefits/130333

4. https://www.ahajournals.org/doi/full/10.1161/01.cir.100.11.1253

5. https://pubmed.ncbi.nlm.nih.gov/21443487/

6. https://www.webmd.com/diet/health-benefits-extra-virgin-olive-oil

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6253993/

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9623257/

9. https://academic.oup.com/nutritionreviews/article/78/11/952/5821029

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5436092/

11. https://www.mdpi.com/1422-0067/19/7/2024

12. https://www.health.harvard.edu/blog/olive-oil-can-it-lower-your-risk-of-dying-early-202203012695

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8257351/

14. https://www.mdpi.com/1422-0067/19/7/2024

15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8751986/

16. https://www.eurekalert.org/news-releases/995547

17. https://www.oliveoil.com/how-to-choose-best-olive-oil-expert-tips/

18. https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2023.1131557/full

19. https://journals.ashs.org/hortsci/view/journals/hortsci/42/5/article-p1093.xml

20. https://www.thoughtco.com/ancient-history-of-making-olive-oil-4047748