Olive oil is a versatile fat produced through the crushing, milling, and pressing of olives to extract their oil. It is a cornerstone of the Mediterranean diet, rich in protective compounds that bolster health, notably by safeguarding against heart disease and type 2 diabetes.

Heart disease remains a leading cause of mortality in the United States. Olive oil, through its influence on healthy blood lipid levels, blood pressure, and blood vessel function, helps mitigate heart disease risk. It specifically aids in preventing atherosclerosis, which is the buildup of plaque in arteries due to fats, blood cells, cholesterol, and other substances, restricting blood flow. Diets abundant in olive oil, mirroring those in Mediterranean regions, have demonstrated protective effects against risk factors like atherosclerosis and high low-density lipoprotein (LDL) cholesterol. The phenolic antioxidants present in olive oil are crucial, as they diminish the production of inflammatory molecules that contribute to atherosclerosis. Studies confirm that olive oil-rich diets can slow the progression of atherosclerosis, and daily consumption of more than a half-tablespoon serving has been linked to a 14% lower risk of heart disease.

Boasting over 200 plant compounds, olive oil is a potent source of antioxidants such as carotenoids, sterols, and polyphenols like hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac). These compounds actively reduce inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). This anti-inflammatory action makes olive oil beneficial for individuals with inflammatory conditions such as rheumatoid arthritis (RA), an autoimmune disease causing joint pain, swelling, and inflammation. Research indicates that olive oil supplements in doses of 1-50 milligrams per day or increased dietary olive oil intake can lead to notable reductions in these inflammatory markers and alleviate RA symptoms.

Incorporating more olive oil into one's diet may decrease the likelihood of developing common health issues, including type 2 diabetes, and contribute to a longer, healthier life. Reviews have shown that higher olive oil consumption is associated with a significant 16% reduction in type 2 diabetes risk, with each additional daily 25-gram serving linked to a 22% reduction. It also improved markers of long-term blood sugar control and fasting blood sugar in people with type 2 diabetes. Furthermore, olive oil consumption has been linked to a lowered risk of death from all causes. Large-scale studies highlight 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 related to respiratory diseases among those who consume the most olive oil. Replacing ten grams per day of saturated fats like butter or margarine with the same amount of olive oil was associated with an 8-34% lower risk of death from all causes.

Olive oil is a healthy fat, primarily composed of unsaturated fats like oleic acid, which are vital for heart health. It is also a good source of vitamin E, a powerful antioxidant essential for immune function and cellular protection against oxidative damage. A single tablespoon serving of olive oil provides approximately 126 calories, 14 grams of fat (with 2.17g saturated, 9.58g monounsaturated, and 1.33g polyunsaturated), and 2.93 mg of vitamin E, meeting 20% of the Daily Value. Notably, a significant portion of the U.S. population has insufficient vitamin E intake, underscoring the importance of including vitamin E-rich foods.

While olive oil is generally safe for most individuals, those with olive allergies should strictly avoid it. As with all fats, olive oil is calorie-dense. High-calorie, high-fat foods such as olive oil, nuts, and avocados can be integrated into a balanced diet, but individuals on fat-restricted diets should consume them mindfully.

Olive oil is suitable for various culinary applications, particularly low-to-moderate heat cooking methods like sautéing and baking. It's important to distinguish between the smoke points of different types: Extra Virgin Olive Oil (EVOO) has a smoke point between 350-410°F (177-210°C), while refined olive oil has a higher smoke point of 390-470°F (199-243°C), making the latter more appropriate for higher-heat cooking. To easily incorporate olive oil into your diet, consider drizzling EVOO over finished dishes like pasta and roasted vegetables, using it for homemade salad dressings, hummus, or pesto, sprinkling it over fruit-based dishes, or substituting it for butter or vegetable oil in baking and low/moderate heat cooking. A simple dip can also be made with olive oil, minced garlic, salt, and pepper.