Olive Oil
A healthy monounsaturated fat with powerful antioxidant and anti-inflammatory properties.
Also known as: Extra Virgin Olive Oil • EVOO
Overview
Olive oil, particularly extra virgin olive oil (EVOO), is a staple of the Mediterranean diet and is renowned for its numerous health benefits. It is rich in monounsaturated fats, primarily oleic acid, and is packed with antioxidants like oleocanthal and oleuropein. These compounds contribute to its anti-inflammatory, heart-protective, and other health-promoting effects.
Key Benefits
Supports Heart Health
The monounsaturated fats and antioxidants in olive oil can help lower bad cholesterol, reduce blood pressure, and improve overall cardiovascular health.
Anti-Inflammatory Properties
The antioxidant oleocanthal has been shown to have anti-inflammatory effects similar to ibuprofen.
Rich in Antioxidants
Olive oil is loaded with antioxidants that protect the body from damage caused by free radicals.
Promotes Brain Health
Some studies suggest that olive oil may help protect against age-related cognitive decline and reduce the risk of Alzheimer's disease.
Dosage & How to Take
Olive oil is a versatile culinary oil that can be used in a variety of dishes. The health benefits are most pronounced with extra virgin olive oil.
| Purpose | Dose | Notes |
|---|---|---|
| General Health | 1-2 tablespoons per day | A good amount to incorporate into a healthy diet. |
| Cardiovascular Benefits | 2-4 tablespoons per day | Higher amounts may be more effective for heart health. |
Best Time to Take
Best consumed with meals.
With or Without Food
Yes, it is a food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Extra Virgin Olive Oil (EVOO) | High | Maximum health benefits and flavor. | Produced by cold-pressing olives, which preserves the antioxidants and other beneficial compounds. |
| Virgin Olive Oil | Good | Cooking at lower temperatures. | Slightly lower quality than EVOO. |
| Refined Olive Oil | Lower | Cooking at higher temperatures. | Has been processed and has fewer antioxidants. |
Side Effects & Safety
Common
- None when consumed in normal amounts
Rare
- High calorie intake can lead to weight gain if consumed in excess
Contraindications
- None
Interactions
May have an additive effect, leading to a further reduction in blood pressure.
Scientific Research
Olive oil and health: a review of the evidence
A comprehensive review of the health benefits of olive oil.
The effect of olive oil on cardiovascular health
A review of studies shows that olive oil consumption is associated with a reduced risk of cardiovascular disease.
Food Sources
Products With Olive Oil
3 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.