Olive Oil

fatty-acidedible oil

What is it

Olive oil is the edible oil expressed mechanically from the fruit of Olea europaea and a defining component of the Mediterranean diet. Its fatty-acid profile is dominated by oleic acid (a monounsaturated omega-9 fatty acid, typically 55-83% by weight), with smaller fractions of palmitic, linoleic, and stearic acids. Extra-virgin olive oil (EVOO) additionally contains polyphenols - notably oleocanthal, oleuropein, hydroxytyrosol, and tyrosol - and minor constituents including squalene, tocopherols (vitamin E), and phytosterols, which collectively contribute to its antioxidant capacity and the distinct sensory profile (pungency, bitterness) regulated by European trade standards.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cardiovascular disease prevention (within Mediterranean diet)

Strong

The PREDIMED randomised trial showed that a Mediterranean diet supplemented with extra-virgin olive oil reduced major cardiovascular events (myocardial infarction, stroke, cardiovascular death) by approximately 30% versus a low-fat control over a median of nearly 5 years. Large observational cohorts (NHS, EPIC) corroborate inverse associations between olive oil intake and cardiovascular and total mortality.

LDL cholesterol oxidation and lipid profile

Good

EVOO polyphenols, at intakes of at least 5 mg of hydroxytyrosol and derivatives per 20 g daily, reduce markers of LDL oxidation in controlled crossover trials, an effect underpinning an authorised EFSA health claim. Replacing saturated fat with olive oil modestly improves total and LDL cholesterol without lowering HDL.

Type 2 diabetes risk and glycaemic control

Good

A PREDIMED sub-analysis showed roughly 40% lower incidence of type 2 diabetes in the Mediterranean diet plus EVOO arm versus low-fat control, and meta-analyses of cohort studies associate higher olive oil intake with lower diabetes incidence and modest reductions in fasting glucose. Independent contribution of olive oil from the broader dietary pattern is plausible but difficult to fully isolate.

All-cause and cardiovascular mortality

Good

Large prospective cohorts (Nurses' Health Study, Health Professionals Follow-Up Study) associate higher olive oil intake with 14-19% lower all-cause and cardiovascular mortality over decades of follow-up, with biggest effects when olive oil replaces butter, margarine, or animal fats.

Blood pressure

Limited

Meta-analyses of trials and cohorts report small reductions in systolic blood pressure (roughly 2-4 mmHg) with regular olive oil consumption, attributed in part to polyphenol-mediated nitric oxide signalling. Effects are modest and inconsistent across trials with different oil qualities and durations.

Dosage

There is no formal supplemental dose; typical Mediterranean dietary patterns supply 25-50 mL (roughly 2-4 tablespoons) of olive oil per day, primarily extra-virgin, used in cooking and as a finishing oil. Cardiovascular trial protocols such as PREDIMED supplied at least 1 L per week of EVOO to participants, equating to roughly 50 mL/day per household. The European Food Safety Authority has authorised a health claim for olive oil polyphenols at intakes providing at least 5 mg of hydroxytyrosol and derivatives per 20 g of oil daily, corresponding to good-quality extra-virgin oils.

Safety

Olive oil is a generally recognised as safe food when consumed in usual dietary amounts. Excess intake adds substantial caloric load (about 120 kcal per tablespoon) and may displace other beneficial dietary fats if used to the exclusion of nuts, seeds, and fish oils. Rare allergic reactions to olive pollen residues or contact dermatitis to topical olive oil have been described. The oil is heat-stable up to typical sauté and roasting temperatures despite popular myths, with smoke point and oxidative stability favourable for most home cooking; however, deep-frying repeatedly degrades polyphenols. No clinically meaningful drug interactions are established.

References

  • Wikidata: olive oil (Q93165) — Wikidata link
  • NIH Dietary Supplement Label Database: Olive Oil — DSLD link
  • EFSA Scientific Opinion: Olive oil polyphenols and oxidative stress — EFSA link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.