Can a simple cooking oil help protect your body from chronic diseases?

Olive oil, especially extra virgin olive oil, contains natural antioxidants, which are compounds that can help fight free radicals. Research has explored their potential associations with various aspects of health, including heart health, brain function, and skin. These antioxidant compounds, including polyphenols, are recognized for their anti-inflammatory properties in in vitro and animal studies. They have also been investigated for their potential to help reduce oxidative stress, a factor associated with cardiovascular diseases and other serious conditions.

Unlike some other common cooking oils, olive oil contains a unique combination of monounsaturated fats, oleic acid, and phenolic compounds. These components have been studied for their potential contributions to health.

This article breaks down the types of antioxidants in olive oil, their proven health benefits, and how to get the most out of this heart-healthy fat in your daily diet.

Antioxidants are compounds that can help protect cells from damage. This cellular protection is a focus of research concerning the prevention of chronic diseases. Your body produces some antioxidants naturally, and food, especially healthy fats like extra virgin olive oil, can be a source of additional antioxidants.

Free radicals are unstable molecules that form in your body through normal processes like breathing or as a result of environmental factors such as pollution, smoking, and poor diet. When too much is built up, it causes oxidative stress, which can harm cells, speed up aging, and raise your risk of heart disease, cancer, and other chronic diseases.

Antioxidants are believed to neutralize free radicals, potentially mitigating their damaging effects. Research suggests this action may contribute to reducing inflammation, and some studies indicate potential support for cardiovascular health and brain function. Natural antioxidants, such as polyphenols found in olive oil, are being studied for their potential role in maintaining cellular health and their possible association with a lower risk of certain diseases linked to oxidative stress.

Whole foods provide a mix of antioxidant compounds, fiber, and healthy fats that work better together than isolated nutrients. For example, olive oil contains both vitamin E and polyphenols, which support each other’s effects. Eating antioxidants through food also fits naturally into your diet and promotes better long-term habits than pills.

The main antioxidants in olive oil are a group of plant-based compounds that protect both your body and the oil itself. These include well-studied polyphenols that offer strong anti-inflammatory and antioxidant properties.

These three phenolic compounds stand out in extra virgin olive oil. Hydroxytyrosol has been studied for its potential to help protect cells from oxidative damage. Oleuropein has been studied for its potential role in immune function, and oleocanthal has demonstrated anti-inflammatory properties that have been compared to ibuprofen. Studies suggest oleocanthal may contribute to reducing inflammation.

Polyphenols not only support human health but also help preserve the oxidative stability of the oil. That means olive oil stays fresh longer and retains more of its nutritional value. These compounds also improve the oil's flavor, giving it a peppery bite and slight bitterness—signs of high antioxidant content.

Virgin olive oils are made without chemicals or high heat, which helps preserve natural antioxidants. Refined olive oil, on the other hand, loses most of its polyphenols during processing. For the most health benefits, choose extra virgin, which has the highest levels of antioxidant compounds and monounsaturated fatty acids.

The antioxidants in olive oil have been investigated for their potential supportive role in various bodily functions, particularly when consumed as part of a Mediterranean diet. Research has explored their possible associations with heart, brain, skin, and immune system health.

Research suggests that olive oil consumption is associated with a lower risk of heart disease in observed populations. Studies indicate it may contribute to reducing low-density lipoprotein (LDL) levels, improving fatty acid composition, and reducing markers of chronic inflammation. The main fatty acid in olive oil, oleic acid, along with polyphenols, has been studied for its potential role in supporting healthy blood flow and blood vessel function.

Some studies indicate an association between olive oil polyphenols and a lower cancer risk, as well as observations of better cognitive health. These natural antioxidants have been investigated for their potential to protect DNA from damage and to influence brain inflammation, factors that are being studied in relation to Alzheimer's disease.

Regular olive oil consumption has been associated with observations of improved insulin response and glucose control in some studies. This association suggests a potential for a lower risk of type 2 diabetes and observed support for brain health over time. Antioxidants are also studied for their role in addressing oxidative stress, which is implicated in neurodegenerative conditions.

Vitamin E and other antioxidant compounds in olive oil are being studied for their role in immune function and their potential to support skin repair. These nutrients are also investigated for their potential to help defend against damage from UV exposure and environmental toxins.

High heat can reduce some antioxidants, but not all. Olive oil still offers benefits when used with proper cooking methods.

Extra virgin olive oil has better heat stability than many other common cooking oils due to its antioxidant content and monounsaturated fats. While some polyunsaturated fats in seed oils and sunflower oil break down quickly, EVOO holds up well at moderate cooking temperatures. However, extended high heat can lower its nutritional value.

To keep the antioxidant properties of extra virgin olive oil while cooking, it's important to use methods that protect its healthy fats and nutritional value. Here are the best ways to cook with olive oil without losing its health-promoting properties:

• Light sautéing over medium heat helps preserve the oil’s antioxidant compounds and monounsaturated fats.

• Baking with  extra virgin olive oil is a safe option, especially in recipes like roasted vegetables or  baked goods.

• Simmering in soups or stews allows the oil to add flavor and nutrients without overheating.

• Avoid deep frying, which can break down antioxidants and harm the oil’s fatty acid composition.

Knowing when to drizzle and when to heat extra virgin olive oil can help you preserve its antioxidant properties and get the most from its nutritional content. Here’s how to use it wisely in different situations:

• Drizzle raw over salads, cooked vegetables, or grains to enjoy the full strength of its olive oil polyphenols and anti-inflammatory properties.

• Use as a finishing oil for soups, pasta, or toast to enhance flavor and retain its natural antioxidants.

• Cook at low to medium heat for meals like stir-fries, baked goods, or stews, which maintain more of their monounsaturated fats and health benefits.

• Avoid using EVOO at high heat, which can reduce its antioxidant compounds and weaken its oxidative stability.

The amount of antioxidants in olive oil depends on several factors, including how it's made, stored, and labeled.

Olive oil polyphenols break down over time, especially when exposed to light, air, or heat. Choose oils in dark glass bottles with a recent harvest date. Proper storage helps keep antioxidant compounds and fatty acid balance intact.

A strong, peppery bite and bitter taste often signal high levels of polyphenols. These features are more noticeable in fresher, higher-quality extra virgin olive oil.

The European Food Safety Authority allows a health claim for oils containing at least 5 mg of hydroxytyrosol and related compounds per 20 g. Oils that meet this level have been recognized for their potential to contribute to the protection of blood lipids from oxidative damage, which is a factor in long-term cardiovascular health.

Most research shows you don’t need large amounts to get the benefits. Even a few tablespoons per day can make a difference.

Experts recommend around 2 to 4 tablespoons of extra virgin olive oil daily as part of a balanced diet. This amount fits easily into meals and provides a significant amount of antioxidants and monounsaturated fats.

Eating olive oil with food improves the body’s ability to absorb its nutrients. Pairing it with vegetables or grains also boosts fatty acid metabolism and offers better long-term results than drinking it plain.

Adding extra virgin olive oil to meals is simple and flavorful. It also supports daily intake of heart-healthy fats and natural antioxidants.

Adding extra virgin olive oil to your meals throughout the day is an easy way to boost your intake of antioxidants, monounsaturated fats, and other health-promoting properties. Try these simple ideas for breakfast, lunch, and dinner:

• Breakfast: Drizzle over avocado toast, mix into scrambled eggs, or blend into a smoothie for added healthy fats.

• Lunch: Add to grain bowls, stir into soups, or spread on sandwiches to enhance flavor and increase nutritional content.

• Dinner: Toss with roasted vegetables, swirl into pasta dishes, or serve as a dip with bread to get more olive oil polyphenols in your evening meal.

Pairing olive oil with the right ingredients can help your body absorb more antioxidants and boost the nutritional value of your meals. Here are some quick recipes and combinations that enhance nutrient absorption while delivering great flavor:

• Toss warm, cooked vegetables with extra virgin olive oil and fresh lemon juice to help absorb fat-soluble nutrients.

• Blend olive oil with herbs, garlic, and vinegar to create a simple, antioxidant-rich salad dressing.

• Cook tomatoes in olive oil to increase your body's absorption of lycopene, a powerful antioxidant linked to lower cancer risk.

• Drizzle over avocado toast or grain bowls to combine monounsaturated fats and fiber for steady energy and better digestion.

• Use in dips like hummus or pesto, which combine healthy plant compounds and support overall cardiovascular health.

Not all olive oils offer the same nutritional content. Quality and processing make a big difference.

Regular olive oil and refined olive oil go through heavy processing that removes many antioxidant compounds. Only extra virgin olive oil is cold-pressed and retains its natural antioxidants.

Low-quality or poorly stored olive oil can lose its antioxidant compounds and monounsaturated fatty acids, which lowers its potential health benefits. Watch for these common signs that your oil may be oxidized or lacking in phenolic compounds:

• Flat or stale taste, with no bitterness or peppery finish, often means the oil has degraded.

• Light or clear bottles offer little protection from sunlight, which damages natural antioxidants.

• No harvest or best-by date on the label makes it hard to know if the oil is still fresh.

• Oil stored near heat, such as next to a stove, can lose its nutritional value over time.

• Faded color or musty smell may indicate oxidation, which reduces the oil’s health-promoting properties.

Antioxidants in olive oil are a focus of research for their potential roles beyond just protecting against free radicals. They are also being investigated for their associations with heart, brain, and immune system health, and for their potential to help reduce inflammation and address oxidative stress.

Choosing extra virgin olive oil means you’re getting the highest levels of polyphenols, monounsaturated fatty acids, and other protective antioxidant compounds. These nutrients are being studied for their potential to contribute to overall health.

Simple habits such as checking the harvest date, storing olive oil in a cool, dark place, and using it both raw and in cooking can help preserve its nutritional value and its potential health-promoting properties.

With its science-backed benefits and easy use in everyday meals, olive oil remains one of the smartest choices among common cooking oils. Investing in quality oil isn’t just about flavor. It’s a daily habit that supports long-term wellness.