Extra Virgin Olive Oil
A healthy monounsaturated fat with powerful anti-inflammatory and antioxidant properties.
Also known as: EVOO
Overview
Extra virgin olive oil (EVOO) is the highest quality olive oil available, extracted from olives using natural methods. It is a staple of the Mediterranean diet and is renowned for its health benefits. EVOO is rich in monounsaturated fats, particularly oleic acid, and is packed with antioxidants, including polyphenols like oleocanthal, which has anti-inflammatory properties similar to ibuprofen.
Key Benefits
Supports Heart Health
The monounsaturated fats in EVOO can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, reducing the risk of heart disease.
Has Powerful Anti-Inflammatory Properties
EVOO contains oleocanthal, a polyphenol that has been shown to have anti-inflammatory effects similar to ibuprofen.
Rich in Antioxidants
EVOO is loaded with antioxidants that can help protect the body from damage caused by free radicals.
May Protect Against Stroke
Several studies have shown that regular consumption of olive oil is associated with a lower risk of stroke.
Dosage & How to Take
Incorporating 1-2 tablespoons of EVOO into your daily diet is a good way to reap its health benefits. It can be used for cooking, as a salad dressing, or even taken on its own.
| Purpose | Dose | Notes |
|---|---|---|
| General Health | 1-2 tablespoons/day | Use as a finishing oil or for low-heat cooking. |
Best Time to Take
Can be consumed at any time of day.
With or Without Food
Best consumed with food to aid in the absorption of fat-soluble vitamins.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Extra Virgin Olive Oil | High | Maximum health benefits | Choose a high-quality, cold-pressed EVOO in a dark glass bottle to protect it from light. |
| Virgin Olive Oil | Medium | Cooking | Has a milder flavor and a higher smoke point than EVOO. |
Side Effects & Safety
Common
- None, when consumed in moderation
Rare
- Weight gain (if consumed in excess due to high calorie content)
Contraindications
- None
Interactions
Olive oil may lower blood pressure, so it could increase the effects of blood pressure medication.
Olive oil may have a mild blood-thinning effect, so it could increase the risk of bleeding when taken with blood-thinning medication.
Scientific Research
Primary Prevention of Cardiovascular Disease with a Mediterranean Diet
A large study found that a Mediterranean diet supplemented with extra virgin olive oil or nuts reduced the incidence of major cardiovascular events.
Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on human health
A review of the research on oleocanthal highlights its anti-inflammatory, antioxidant, and neuroprotective properties.
Food Sources
Products With Extra Virgin Olive Oil
4 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.