Olive oil, a celebrated component of the Mediterranean diet, is a versatile fat extracted by crushing, milling, and pressing olives. This process yields an oil rich in protective compounds that are crucial for supporting overall health, notably offering protection against heart disease and type 2 diabetes. Its nutritional profile and array of beneficial plant compounds contribute significantly to its acclaimed health-promoting properties.

One of the most significant benefits of olive oil lies in its capacity to support heart health. Heart disease remains a leading cause of death globally, but dietary and lifestyle choices can mitigate its risks. Olive oil contributes to this by improving healthy blood lipid levels, maintaining optimal blood pressure, enhancing blood vessel function, and crucially, preventing atherosclerosis. Atherosclerosis, characterized by plaque buildup in arteries from accumulated fats, blood cells, cholesterol, and other substances, is the primary driver of heart disease. Diets rich in olive oil have been consistently shown to protect against heart disease risk factors, including the progression of atherosclerosis and high low-density lipoprotein (LDL) cholesterol. The phenolic antioxidants found in olive oil are particularly effective at decreasing the production of inflammatory molecules that exacerbate atherosclerosis. Research underscores these benefits: one study revealed that individuals adhering to an olive oil-rich Mediterranean diet for seven years experienced reduced atherosclerosis progression compared to those on a low-fat diet. Furthermore, daily consumption of over a half-tablespoon of olive oil was associated with a 14% lower risk of heart disease.

Beyond cardiovascular benefits, olive oil is a powerhouse of antioxidants, containing more than 200 plant compounds. These include carotenoids, sterols, and polyphenols such as hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac), all of which function as potent antioxidants within the body. These compounds are instrumental in reducing markers of inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6). This anti-inflammatory action suggests potential benefits for individuals with inflammatory diseases like rheumatoid arthritis (RA), an autoimmune condition causing joint pain, swelling, and inflammation. A comprehensive review highlighted that olive oil supplements, even in small doses of 1-50 milligrams per day, led to significant reductions in CRP and IL-6. Another large study involving people with RA found a strong association between higher olive oil consumption and decreased effects of RA, alongside lower levels of inflammatory markers like CRP.

Incorporating olive oil into the diet may also help reduce the risk of other common health conditions and potentially extend a healthy lifespan. Notably, a significant review indicated that those with the highest olive oil consumption had a 16% reduced risk of developing type 2 diabetes, with improvements observed in markers of long-term blood sugar control and fasting blood sugar for individuals already diagnosed. Each additional daily 25-gram serving of olive oil was linked to a substantial 22% reduction in type 2 diabetes risk. Moreover, olive oil consumption has been associated with a lower risk of death from all causes. A large-scale data study revealed that individuals who consumed the most olive oil had a 17% lower risk of cancer-related mortality, a 29% lower risk of mortality due to neurodegenerative diseases, and an 18% lower risk of mortality linked to respiratory diseases. Replacing just ten grams per day of saturated fats (like butter, mayonnaise, and margarine) with the same amount of olive oil was associated with an 8-34% lower risk of death from all causes, underscoring its profound impact on longevity and disease prevention.

Nutritionally, olive oil is a healthy fat abundant in vitamin E, a crucial nutrient that acts as a powerful antioxidant and supports immune function, protecting cells against oxidative damage. Most of the fat in olive oil is unsaturated, predominantly oleic acid, which further contributes to its heart-healthy profile. A one-tablespoon serving of olive oil provides approximately 126 calories, 14 grams of fat (including 2.17g saturated, 9.58g monounsaturated, and 1.33g polyunsaturated), and 2.93 mg of vitamin E, accounting for 20% of the Daily Value. It's noteworthy that a significant portion of the U.S. population, an estimated 96% of women and 90% of men, has insufficient vitamin E intake, highlighting olive oil's role in addressing this nutritional gap.

While generally safe for most, individuals with an olive allergy should avoid olive oil. As with all fats, olive oil is calorie-dense. High-calorie, high-fat foods such as olive oil, nuts, and avocados can be regularly enjoyed as part of a balanced diet, but mindful consumption is advised for those needing to limit fat intake for specific health reasons.

Incorporating olive oil into daily cooking is simple due to its versatility. It's well-suited for low-to-moderate-heat cooking methods like sautéing and baking. It's important to be aware of smoke points: extra virgin olive oil (EVOO) has a lower smoke point (350-410 degrees Fahrenheit or 177-210 degrees Celsius) compared to refined olive oil (390-470 degrees Fahrenheit or 199-243 degrees Celsius), making refined olive oil a better choice for higher-heat applications. Practical ways to use olive oil include drizzling EVOO over finished dishes like pasta and roasted vegetables, using it for homemade salad dressings, hummus, and pesto, or even sprinkling it over fruit-based dishes such as watermelon, mint, and feta salad. It can also replace butter or vegetable oil in many recipes or be used to create simple dips with minced garlic, salt, and pepper, enhancing both flavor and health benefits.