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What Is the Real Health Value of Your Olive Oil?
- Jean-Mathieu
- 4 minutes ago
- 6 min read
Summary
Extra virgin olive oil is one of the most extensively documented nutritional pillars of the Mediterranean diet.
Scientific evidence shows that it contributes to cardiovascular health, reduced inflammation, metabolic balance, and brain protection, provided it is consumed in moderation, used as a replacement for other fats, and chosen in a minimally processed, polyphenol-rich form.
This article summarizes the main health benefits of extra virgin olive oil, drawing on recent research highlighted in particular by The New York Times in an article "How healthy is your olive oil" written by Alexandra Patillo and published on January 12, 2026.
A simple gesture, as long as you choose the right olive oil. In this small glass of olive oil are polyphenols, antioxidants, and health benefits backed by science, provided it is truly extra virgin, fresh, and minimally processed.
What Is the Real Health Value of Your Olive Oil?
Many populations around the world known for their longevity share a common trait: a diet rich in olive oil.
This ingredient - especially in its extra virgin form - is rich in fatty acids and beneficial plant compounds known as polyphenols, which give it powerful anti-inflammatory properties with long-term positive effects. Studies suggest that olive oil consumption may help reduce the risk of cardiovascular disease, neurodegenerative disorders, and even premature death, particularly when it is part of a Mediterranean dietary pattern.
Olive oil is one of the “main drivers” behind the health benefits of this diet, explains Catherine Itsiopoulos, a nutrition researcher at RMIT University in Melbourne and an olive oil specialist. “It is the healthiest type of fat to use in the diet,” she adds.
Here are the key takeaways.
It Supports Cardiovascular Health
Among vegetable oils, olive oil stands out for its high content of monounsaturated fats and polyphenols. These compounds, particularly oleic acid, help regulate cholesterol levels, lower blood pressure, and more broadly support long-term cardiovascular health.
These effects have been confirmed on a large scale. In a major clinical trial (PREDIMED) conducted in Spain, individuals at high cardiovascular risk who followed a Mediterranean diet enriched with extra virgin olive oil (at least four tablespoons per day) experienced a 30% reduction in the risk of heart attack, stroke, and cardiovascular death compared with those following a low-fat diet.
These findings highlight that the observed benefits do not come from a single food, but from a coherent set of dietary habits. In this context, extra virgin olive oil emerges as one of the functional pillars of the Mediterranean diet: even when consumed in moderate amounts, it contributes measurably to cardiovascular protection.
Scientific reference:
Rovira i Virgili University, Tarragona (Spain). PREDIMED Study: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, New England Journal of Medicine, 2013.
It May Reduce Inflammation
In addition to polyphenols, olive oil contains other antioxidants such as vitamin E and squalene. Together, they help reduce inflammation and oxidative stress, two processes that can damage cells and promote chronic disease, explains Elena M. Yubero-Serrano, a researcher at Spain’s National Research Council specializing in nutrition and aging.
According to Elena M. Yubero-Serrano, olive oil may also improve metabolic health by supporting better blood-sugar control and potentially lowering the risk of type 2 diabetes.
Scientific references:
School of Medicine, University of Split (Croatia). Effects of Olive Oil and Its Components on Inflammatory Diseases, MDPI Journals – Nutrients, 2022.
Monell Chemical Senses Center, Dr. Gary Beauchamp. Ibuprofen-like Activity in Extra Virgin Olive Oil, Nature, 2005.
University of Florence (Italy). Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties, MDPI Journals, 2021.
It Is Beneficial for Brain Health
The healthy fats and antioxidants found in olive oil also help protect the brain and reduce the risk of cognitive decline, explains Marta Guasch-Ferré, a nutrition researcher and associate professor at the University of Copenhagen.
Analyzing health data from more than 90,000 American adults over a 28-year period, her team found that individuals consuming more than half a tablespoon of olive oil per day had a 28% lower risk of dementia-related deathcompared with those who rarely or never consumed olive oil. They also showed significantly lower risks of death from cardiovascular, respiratory, or cancer-related causes.
Because much of this research is observational, it is difficult to establish direct causality for a single food. Nevertheless, these findings support the idea of replacing saturated fats (such as butter, mayonnaise, or margarine) with olive oil to reduce the risk of premature death, notes Dr. Guasch-Ferré.
Scientific references:
American College of Cardiology Foundation (USA). Olive Oil Consumption and Cardiovascular Risk in U.S. Adults, 2020.
University of Florence (Italy). Olive Oil Phenols as Promising Multi-Targeting Agents Against Alzheimer’s Disease, 2015.
Faculty of Medicine, University of Chile (Santiago). Liver Protective Effects of Extra Virgin Olive Oil, MDPI Journals – Dietary Polyphenols and Neuroprotection, 2018.
What Is the Best Way to Consume Olive Oil?
Olive oil is obtained by crushing olives. When this extraction is performed at low temperatures, it produces the highest-quality oil: extra virgin olive oil. Refined or blended oils, including so-called “classic” olive oils are at least partially extracted using heat, chemical solvents, or mechanical processes.
As noted in a January 23, 2026 article in Les Échos (“Refined oils: best avoided”) par Syliva Vaisman, “the more an oil is processed, the fewer nutritional benefits it retains,” explains Dr. Yubero-Serrano. While standard olive oil remains a source of healthy fats, extra virgin olive oil is the nutritional gold standard, thanks to its high polyphenol and antioxidant content.
What About Calories?
Olive oil sometimes has a poor reputation because of its calorie density, about 120 calories per tablespoon. However, when consumed in moderation and used as a replacement for less favorable fats, such as butter, it is unlikely to undermine health goals.
For most people, experts consider one to four tablespoons per day a reasonable target for health and longevity.
In Conclusion
Not all olive oils are equal: quality, origin, and taste matter.
Beyond chemical parameters and label claims, it is essential to remember that not all oils marketed as “extra virgin” offer the same nutritional or sensory potential.
A recent investigation by UFC-Que Choisir (“Virgin olive oils: not so ‘extra’”) showed that among around twenty supermarket references, only five truly met the official physicochemical and sensory criteria required for the extra virgin designation.
This illustrates a fundamental point: olive oil quality depends on multiple factors — origin, terroir, and production process — from cultivar and climate to olive maturity, extraction method, and freshness.
From both a sensory and nutritional standpoint, three positive attributes are particularly revealing of quality and polyphenol richness (including compounds such as oleocanthal, oleacein, and hydroxytyrosol):
Fruitiness: a characteristic note reflecting freshness and varietal typicity
Bitterness: often perceived on the tongue, linked to beneficial phenolic compounds
Pungency (pepperiness): a warming sensation at the back of the throat, strongly associated with polyphenols like oleocanthal
These sensations, far from being flaws, are positive sensory markers of an extra virgin olive oil rich in antioxidants and bioactive compounds. In professional tasting, they help distinguish a truly high-quality extra virgin olive oil from one that merely meets supermarket standards.
👉 In other words, origin (region, variety, terroir) and the true sensory profile are just as important as analytical data when evaluating olive oil quality and its potential health benefits.
Useful Scientific Notes
Pungency and bitterness are strongly correlated with polyphenol concentration, which is linked to documented benefits on inflammation and blood lipids.
Compounds such as oleocanthal create a peppery throat sensation while also being recognized for their anti-inflammatory properties.
To Go Further
This article echoes research and analyses highlighted by The New York Times in:
How Healthy Is Your Olive Oil?, Alexandra Pattillo, January 2026.
👉 Read the original article
Scientific References
1. School of Medicine, University of Split (Croatia). Effects of Olive Oil and its Components on Inflammatory Diseases, MDPI Journals, Nutrients, 2022.
2. Monell Chemical Senses Center, Dr. Gary Beauchamp, Ibuprofen-like activity in extra-virgin olive oil, Journal of Nature, 2005.
3. Rovira i Virgili University, Tarragona, (Spain). PREDIMED Study: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, New England Journal of Medicine, 2013.
4. Faculty of Medicine, University of Chile in Santiago (Chile). Liver Protective Effects of Extra Virgin Olive Oil: Interaction between Its Chemical Composition and the Cell-signaling Pathways Involved in Protection, MDPI Journals, Dietary
Polyphenols and Neuroprotection, 2018.
5. University of Florence (Italy). Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties, MDPI Journals, 2021.
6. University of Palermo (Italy). The clinical impact of an extra virgin olive oil enriched mediterranean diet on metabolic
syndrome: Lights and shadows of a nutraceutical approach, Frontiers, 2022.
7. University of Florence (Italy). Olive Oil Phenols as Promising Multi-targeting Agents Against Alzheimer's Disease, 2015
8. American College of Cardiology Foundation (USA). Olive Oil Consumption and Cardiovascular Risk in U.S. Adults, 2020
Worth Watching
👉 The Mediterranean Diet – The Ideal Recipe, an Arte documentary offering insight into a culinary tradition that has endured for centuries — and which science now validates as one of the most protective for health (50 minutes).
The scientific references cited are provided for informational and educational purposes. The rights to the original articles belong to their respective authors and publishers.
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