Can something as simple as olive oil help fight inflammation and protect your heart? The answer may lie in polyphenols—potent plant compounds found in high amounts in extra virgin olive oils (EVOO). These naturally occurring antioxidants are a key reason why EVOO is linked to many potential health benefits.

Studies suggest that olive oil polyphenols may support heart health, help lower blood pressure, and offer some protection against cellular damage. In contrast, refined olive oil contains fewer polyphenols due to the chemical processes used during production, which can strip away beneficial compounds.

This article covers the health benefits of polyphenols in olive oil, how to choose a high-quality product, and how to store and cook with it to get the most value.

Not all olive oils are created equal. Some offer more polyphenols due to the type of olives used, how they’re processed, and how they’re stored. Choosing an olive oil with high polyphenol content supports overall health and may lower the risk of chronic diseases like heart disease.

Extra virgin olive oil is the highest-quality form of olive oil. It’s made from fresh, cold-pressed olives without the use of heat or chemicals, avoiding the refining process that strips away antioxidants and phenolic compounds. Unlike refined olive oil and other olive oils, EVOO keeps its natural nutrients, flavor, and aroma, which all come from its high polyphenol and antioxidant content.

Extra virgin olive oil is rich in polyphenols. These compounds may help fight inflammation, protect against oxidative stress, and support heart and brain function. Some scientific studies have linked polyphenol-rich diets to a lower risk of chronic diseases such as heart disease and type 2 diabetes, though more research is needed. EVOO contains healthy fats that may support healthy cholesterol levels and nutrient absorption.

When included regularly in a Mediterranean diet, EVOO helps reduce the risk of cardiovascular disease and promotes overall health. Scientific studies have shown that diets high in polyphenol olive oil are associated with improved blood pressure, better heart function, and protection against age-related decline. Choosing EVOO—especially strong EVOOs made from early harvest or harvested early olives—is a simple, effective way to add more polyphenols and antioxidants to your daily intake.

Freshness matters when it comes to getting the most out of your olive oil. As the oil ages, its polyphenol levels drop, reducing the antioxidant and anti-inflammatory properties that support heart health and protect against chronic diseases. Reading the label closely can help you pick an olive oil with higher phenolic content and more substantial health benefits.

• Opt for olive oils with a recent harvest date, as fresher oils are more likely to retain higher polyphenol levels.

• Look for phrases like “early harvest,” “high polyphenol,” or “robust flavor” to find oils made from olives picked before full ripeness.

• A bold, bitter taste often signals that the oil contains more olive oil polyphenols and antioxidants.

• Organic and certified extra virgin olive oils typically meet higher standards for quality, freshness, and purity.

• Oils from trusted producers with transparent labeling are more likely to deliver the health benefits linked to daily consumption of olive oil.

Where your olive oil comes from can make a big difference in its health benefits. The region, climate, and type of olive tree used all influence the oil’s polyphenol levels, antioxidant content, and overall quality. Oils from certain countries are especially prized for their rich phenolic content and strong flavor.

• Greek olive oils, especially those made from Koroneiki olives, are known for their high polyphenol levels and bold, peppery flavor.

• Italian extra virgin olive oils often come from early-harvest olives and are prized for both their taste and antioxidant properties.

• Spanish olive oils, particularly those from Picual and Arbequina olives, offer a balance of smooth flavor and strong polyphenol content.

• Local soil conditions, harvest methods, and traditional processing all contribute to the oil’s phenolic content and health benefits.

Choosing oils with a clearly labeled origin helps ensure you're getting a high polyphenol product with strong nutritional value.

Even high polyphenol extra virgin olive oils can lose their health benefits if not stored properly. Light, heat, and air exposure can break down antioxidants and lower the phenolic content, reducing the oil’s ability to protect against chronic diseases like cardiovascular disease and cancer.

Polyphenols and other antioxidants in olive oil degrade when exposed to high temperatures and light. To protect these compounds, store the oil in a dark glass or metal bottle and keep it in a cool, dry place away from windows and heat sources. This is especially important for oils made from early harvest or fresh olives, which have naturally higher polyphenol levels.

Air exposure speeds up oxidation because oxygen reacts with the fats and polyphenols in the oil, breaking down these compounds over time. This process weakens the flavor and reduces the antioxidant and anti-inflammatory properties that support heart health and help fight chronic diseases. Always close the bottle tightly after each use to protect olive oil polyphenols and preserve the oil’s quality.

Proper storage helps maintain the oil’s phenolic content, which may help retain its antioxidant and anti-inflammatory properties. Keeping the bottle sealed ensures your daily consumption of olive oil continues to contribute to better overall wellness.

Many people wonder if heating olive oil destroys its antioxidant power. Some scientific studies suggest that EVOOs can retain some polyphenol content when used at low to medium heat. These oils come from fresh olives and retain their phenolic content better than refined olive oil or other olive oils, especially when cooked at lower temperatures.

Extra virgin olive oil has a smoke point of around 375°F (190°C), making it safe for roasting, baking, and sautéing. Using medium heat helps preserve olive oil polyphenols and other antioxidants. EVOO is also perfect for adding cooked vegetables, whole grains, and salads to boost the polyphenol levels in your meals. Incorporating olive oil into a balanced diet is associated with potential health benefits, including support for overall wellness.

While some polyphenols are sensitive to heat, not all are destroyed during cooking. EVOOs with high phenolic content, particularly those from early-harvest olives, hold up better when exposed to heat. Using the right techniques can help preserve their powerful effects.

• Cook at low to medium heat to limit polyphenol breakdown.

• Avoid deep frying or high-heat searing, which can reduce beneficial compounds.

• Choose robust EVOOs labeled as high in polyphenol content for better heat stability.

• Add olive oil toward the end of cooking to protect phenolic compounds.

• Use olive oil in dressings, drizzles, and dips to keep all of its health benefits intact.

Polyphenols are an umbrella term for a group of plant compounds that offer strong antioxidant and anti-inflammatory benefits. Olive oil is a major source, but you can get more polyphenols from a variety of plant-based foods. Combining olive oil with fruits, vegetables, and other polyphenol-rich items can help reduce the risk of heart disease, support immune function, and improve overall health.

Many fruits and vegetables contain polyphenols that work alongside olive oil to promote health. Their antioxidants help prevent cell damage and may reduce the risk of cardiovascular disease and cancer.

• Berries like blueberries, raspberries, and strawberries are rich in antioxidant polyphenols.

• Apples and grapes contain polyphenols that support heart health and immune function.

• Leafy greens such as spinach and kale provide plant compounds that fight oxidative stress.

• Red onions, broccoli, and artichokes are also packed with phenolic compounds.

• Including a colorful mix of fruits and vegetables daily helps increase your overall polyphenol intake.

Nuts, seeds, and dark chocolate are nutrient-dense sources of polyphenols. Including them in your diet alongside olive oil adds more antioxidants and supports better long-term health.

• Almonds and walnuts contain polyphenols that help reduce inflammation and support heart health.

• Flaxseeds and chia seeds are rich in plant compounds that protect against oxidative damage.

• Dark chocolate with at least 70% cocoa is high in flavonoids, a type of polyphenol linked to better brain and heart function.

• These foods make excellent additions to salads, yogurt, and oatmeal, or can be eaten on their own.

• Combining these with olive oil can help you include a wider variety of polyphenols in your diet.

Olive oil polyphenols have been associated with health benefits, including potential reductions in inflammation and risks of heart disease and certain cancers. These protective effects are primarily tied to the antioxidant and anti-inflammatory properties of polyphenols.

Extra virgin olive oils, especially those harvested early from high-quality olive trees, contain higher levels of polyphenols and antioxidants compared to other oils. Storing your oil away from heat and light helps preserve its phenolic content and maintain its effectiveness.

Incorporating high polyphenol EVOO into both raw dishes and cooked meals is an easy way to increase your intake of beneficial plant compounds. When consumed regularly as part of a Mediterranean-style food plan, olive oil may support better heart, brain, and immune health.