Olive oil is widely recognized for its numerous health benefits, particularly when used as a primary fat source in the diet. It is a key component of the Mediterranean diet, which is associated with reduced risks of heart disease, stroke, and other chronic conditions.
One of the primary benefits of olive oil is its high content of monounsaturated fats, especially oleic acid, which can help lower “bad” LDL cholesterol and raise “good” HDL cholesterol levels, contributing to better heart health.56 Olive oil also contains polyphenols, which are antioxidants and anti-inflammatory compounds that can help reduce inflammation and protect against chronic diseases.456
Research has shown that consuming olive oil regularly can lower the risk of cardiovascular disease, including heart attacks and strokes.67 Additionally, olive oil may help decrease the progression of atherosclerosis, the buildup of fats and other substances in artery walls.7
Olive oil’s benefits extend beyond cardiovascular health. It may also help reduce the risk of certain cancers, particularly breast, gastrointestinal, and upper aerodigestive cancers.78 The polyphenols in olive oil have been linked to these protective effects.47
Furthermore, olive oil can support bone health by providing polyphenols that promote bone formation and reduce the risk of bone loss.7 It may also help manage diabetes by improving insulin sensitivity, lowering triglycerides, and enhancing blood sugar control.8
Incorporating olive oil into your diet can be as simple as using it as a salad dressing, drizzling it over roasted vegetables, or using it for cooking.25 However, it’s important to note that extra virgin olive oil (EVOO) is considered superior due to its higher levels of antioxidants and anti-inflammatory properties.6
Overall, olive oil, especially extra virgin olive oil, can be a valuable addition to a balanced and healthy diet, offering a range of health benefits.
11 Proven Benefits of Olive Oil | healthline
6 Major Benefits of Extra Virgin Olive Oil | Cleveland Clinic
10 Science-Backed Health Benefits of Olive Oil | verywell health
What is Extra Virgin Olive Oil, and Why Is It Healthy? | healthline
Are There Health Benefits to Using Extra Virgin Olive Oil? | WebMD
