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Olive oil

Also: extra virgin olive oil · zeytinyağı (Turkish)

The fat of the Mediterranean diet. Its polyphenols carry an EU-accepted claim; the diet as a whole has moderate evidence.

Overall evidence

Evidence level: Moderate evidence

Graded on the diet pattern olive oil belongs to; the narrow polyphenol claim is strong but needs high-polyphenol oil.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

What it is

Oil pressed from olives. Extra virgin oil is unrefined and contains polyphenols such as hydroxytyrosol.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Greece, Italy and Spain

    Olive oil is used generously for cooking, dressing and dipping bread,, and good oil is a household essential rather than a condiment.

  • Levant and North Africa

    Bread dipped in olive oil and za'atar is breakfast; olive oil is used for skin and hair.

What the research says

Each claim graded on its own evidence.

  • Olive polyphenols and blood lipids

    Evidence level: Strong evidence

    EFSA concluded that olive polyphenols (hydroxytyrosol and related compounds) protect LDL particles from oxidative damage, at 5 mg a day. Many olive oils contain too little to reach that amount in normal use.[1]

  • Mediterranean-style diet and heart health

    Evidence level: Moderate evidence

    A Cochrane review found moderate-quality evidence that a Mediterranean-style diet improves heart risk factors and may reduce strokes in people without heart disease, but still some uncertainty overall.[2]

  • Unsaturated fats instead of saturated

    Evidence level: Strong evidence

    The WHO recommends unsaturated fats, such as olive oil, in place of saturated fats.[3]

In food amounts

A tablespoon or two for cooking or dressing. It is energy dense like all oils.

We describe everyday cooking amounts only, never supplement doses.

Safety

General
Do not let any cooking oil smoke or overheat, and never leave a pan of hot oil unattended.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage — European Food Safety Authority (EFSA Journal 9(4):2033), 2011
  2. [2] Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease (Rees et al.) — Cochrane Database of Systematic Reviews, 2019
  3. [3] Healthy diet — fact sheet — World Health Organization

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

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