The Health Benefits of Extra Virgin Olive Oil
Mar 28, 2025
Extra virgin olive oil is one of the few foods that sits at the intersection of tradition, flavour and solid science. For decades, it has been a central part of the Mediterranean way of eating, and a growing body of research explains why: its unique combination of healthy fats and bioactive compounds supports heart, brain and overall metabolic health. Healthline+1
At Global Olive Corporation, we treat extra virgin olive oil not only as a product, but as the natural outcome of carefully managed olive trees and landscapes. Understanding its health benefits starts with understanding what is inside the bottle.
What makes extra virgin olive oil different
Not all olive oil is the same. Extra virgin is the least processed category, obtained purely by mechanical means, at low temperatures and without chemical refining. This preserves:
A high proportion of monounsaturated fatty acids, especially oleic acid
Natural polyphenols and other antioxidants
Vitamins such as vitamin E and vitamin K Healthline+1
These components are the reason extra virgin olive oil behaves differently in the body compared to many other fats and refined oils.
1. Support for heart and blood vessel health
The strongest body of evidence around extra virgin olive oil relates to cardiovascular health.
Studies on Mediterranean-style diets, where extra virgin olive oil is a key fat source, show lower rates of heart disease and stroke compared with many other dietary patterns. This benefit appears to come from several mechanisms working together: Healthline+2MDPI+2
Improved blood lipid profile
Monounsaturated fats can help reduce levels of LDL (“bad”) cholesterol and may support higher levels of HDL (“good”) cholesterol when they replace saturated or trans fats in the diet.Anti-inflammatory effects
Olive oil is rich in compounds such as oleocanthal and oleacein, which have been shown to reduce inflammatory processes that contribute to atherosclerosis and cardiovascular risk.Better blood vessel function
Research indicates that extra virgin olive oil can support the function of the endothelium, the inner lining of blood vessels, which is crucial for maintaining healthy blood pressure and circulation.
Replacing less healthy fats with extra virgin olive oil in everyday cooking is one of the most practical dietary changes a person can make in support of heart health.
2. Natural anti-inflammatory and antioxidant protection
Chronic, low-grade inflammation is linked to many long-term conditions, including heart disease, type 2 diabetes, certain cancers and neurodegenerative diseases. Extra virgin olive oil contains a range of phenolic compounds that act as both anti-inflammatory and antioxidant agents. Pure EVOO Limited+2EatingWell+2
Key points:
Oleocanthal has been compared, in its mode of action, to some common anti-inflammatory medicines in laboratory settings, although at much lower potency and as part of food rather than a drug.
Oleuropein and related polyphenols help protect lipids in the blood from oxidation, a process that contributes to plaque formation in arteries.
Antioxidants in extra virgin olive oil help neutralize free radicals, which can damage cells and accelerate ageing processes.
None of this makes olive oil a medicine, but it does explain why it plays such a consistent role in healthy dietary patterns.
3. Brain health and healthy ageing
The brain is particularly sensitive to oxidative stress and inflammation. Several observational and interventional studies suggest that regular intake of extra virgin olive oil may be linked to better cognitive function and a lower risk of neurodegenerative diseases over time. Verywell Mind+3PMC+3PMC+3
Findings from research include:
Associations between higher consumption of extra virgin olive oil and better preservation of memory and thinking skills in older adults.
Indications that diets rich in extra virgin olive oil may help delay or reduce biomarkers linked to Alzheimer’s disease in some groups.
Evidence that replacing less healthy fats with extra virgin olive oil can contribute to overall healthy ageing, in combination with other lifestyle factors.
While more research is always needed, especially over longer periods and diverse populations, the trend across studies points in a consistent direction.
4. Metabolic health and weight management
Fat has often been treated as the enemy in older diet messages, but current evidence recognises that the type of fat matters as much as the amount.
When used in place of saturated fats, extra virgin olive oil can support: Healthline+2Verywell Health+2
Better insulin sensitivity and blood sugar control, especially as part of balanced meals
Healthier body weight patterns over time when integrated into a moderated, whole-food diet
Improved satiety, as high-quality fats can help people feel full and reduce reliance on ultra-processed foods
It is still energy-dense, so portion awareness remains important, but studies do not support the idea that moderate use of extra virgin olive oil leads to weight gain when it replaces less healthy fat sources.
5. Supporting digestion and gut comfort
For many people, extra virgin olive oil is naturally easy to digest and can support comfortable digestion:
It stimulates gentle bile flow, helping the body process dietary fats.
Used raw, it can contribute to smoother digestion for some individuals.
It pairs well with fibre-rich foods such as vegetables, pulses and whole grains, which together support a healthy gut environment.
Reactions can be individual, so anyone with specific digestive conditions should follow advice from their healthcare provider, but for most people, extra virgin olive oil fits well into a balanced, gut-friendly eating pattern.
6. Skin and cellular health from the inside out
Because extra virgin olive oil contains vitamin E and other antioxidants, it can also support skin and cellular health from within. Research suggests that diets including extra virgin olive oil are associated with: Healthline+1
Better protection against oxidative damage to cells
Support for normal skin barrier function and hydration
Overall patterns of ageing that align with longer, healthier lifespans in populations following Mediterranean-style diets
Topical use of olive oil for skin is common in many cultures, but even when used solely as food, its nutrient profile makes it a useful ally for long-term wellbeing.
How to choose and use extra virgin olive oil
To enjoy these potential benefits, quality and daily habits matter.
Choosing a good extra virgin olive oil
Look for “extra virgin” clearly stated on the label.
Prefer oils with harvest or best-before dates and, when possible, information about origin.
Store in a cool, dark place and keep the bottle sealed to protect the oil from light, heat and air.
Practical ways to use it every day
As a base for salad dressings and vinaigrettes
Drizzled over cooked vegetables, grains or legumes
For low to medium heat cooking and gentle sautéing
As a finishing touch on soups, fish, meat or roasted dishes
Consistency is more important than any single serving. Regular, moderate use as the main added fat in meals aligns best with the research.
A note on health information
Extra virgin olive oil is a health-supporting food, not a replacement for medical treatment. The benefits described here come from population studies and clinical research where olive oil is part of an overall dietary pattern and lifestyle. Healthline+2MDPI+2
Anyone with specific medical conditions, allergies or dietary restrictions should seek personalised advice from a qualified healthcare professional before making major changes to their diet.
How Global Olive Corporation fits into this picture
For us at Global Olive Corporation, the health benefits of extra virgin olive oil begin long before the oil reaches the bottle. They start with:
Carefully selected groves and regions
Long-term management of olive trees and soils
Thoughtful harvesting and processing designed to preserve flavour and bioactive compounds
By focusing on the full chain from tree to oil, we aim to deliver extra virgin olive oils that honour both the culinary and health potential of this ingredient.
