Olive oil is an integral part of the Mediterranean diet, has been recommended by nutrition experts for decades, and is constantly a focus of scientific research. But do you know why olive oil is considered healthy and whether you're even using the right product in your daily life?
Because not all olive oils are created equal. There are significant differences between an inexpensive standard oil and a high-quality, polyphenol-rich olive oil, which can directly affect quality and efficacy. In this article, you'll learn what olive oil can actually do in the body and how to recognize a good oil.
Table of Contents
The most important points at a glance
The health benefits of olive oil largely depend on its quality and processing
Olive oil contains valuable plant compounds, known as polyphenols, which can trigger health-promoting effects in the body
Look for polyphenol-rich olive oils (HP-EVOO) with a minimum content of 250 mg of polyphenols to benefit from the advantages
Why is olive oil healthy?
Olive oil has been considered an integral part of a healthy diet for centuries. Especially in the Mediterranean region, where it is used daily, there are remarkably low rates of cardiovascular disease and an overall high life expectancy.
One possible reason for this is the classic Mediterranean diet. It is based on plenty of vegetables, legumes, fish, and olive oil as the main source of fat (1). This combination not only provides valuable nutrients but also seems to positively influence health in the long term.
What makes olive oil so healthy?
For a long time, it was assumed that the fatty acid composition was particularly crucial. Olive oil contains a high proportion of oleic acid, a monounsaturated fatty acid from the omega-9 group, which accounts for about 55 to 83 percent of the oil depending on the variety (2).
However, it is now known that the health benefits of olive oil go far beyond this. Certain bioactive plant compounds play a decisive role, which are often underestimated yet significantly contribute to the effect: polyphenols.
Why are polyphenols crucial for its effects?
Polyphenols are so-called secondary plant compounds that plants produce as a natural protection. They help them defend themselves against UV radiation, pests, and pathogens.
However, these substances do not only act in the plant itself.
They are also the focus of research in the human body, as they are involved in various biological processes and can play an important role in the health effects of foods. Especially in olive oil, polyphenols are a crucial factor when it comes to quality and potential effects.
The most important polyphenols in olive oil
Oleocanthal ▼
Oleocanthal is responsible for the typical peppery sensation in the throat that you might recognize from high-quality olive oil. Exactly this sensory characteristic is considered an indicator of a high polyphenol content. Studies show that oleocanthal can have a similar effect in the body to the painkiller ibuprofen.
Hydroxytyrosol ▼
Hydroxytyrosol is one of the most potent known antioxidants. It can help protect cells from oxidative stress, i.e., damage caused by free radicals that are constantly formed in the body during everyday life.
Oleuropein ▼
Oleuropein is mainly found in unripe olives and gives high-quality olive oil its characteristic, slightly bitter taste. During ripening, it is partially converted into hydroxytyrosol, which influences the composition and thus the properties of the oil.
Is all olive oil healthy?
Crucial for the quality and also for the health properties of olive oil is above all how the olives are processed and into which quality grade the oil is classified. This distinction is important because the different categories vary significantly in their composition, especially in the content of bioactive plant compounds like polyphenols.
High Polyphenol EVOO (HP‑EVOO) ▼
High Polyphenol EVOO (HP-EVOO) refers to particularly high-quality oils within the extra virgin olive oil category with very high polyphenol content. They are produced under special conditions such as early harvesting, suitable olive varieties, and gentle processing. These oils are the focus of many studies because they provide particularly high concentrations of bioactive compounds.
Extra Virgin Olive Oil (EVOO) ▼
Extra virgin olive oil (EVOO) is considered the highest quality grade. It is produced exclusively by mechanical means, without heat or chemical solvents. The acidity must be below 0.8 percent and the oil must not have any sensory defects. This category can contain a certain amount of polyphenols, but this is often not the case due to numerous factors.
Virgin Olive Oil ▼
Virgin olive oil is subject to less strict requirements. The acidity can be up to 2 percent, and slight sensory defects are also possible. It generally contains significantly fewer polyphenols than high-quality extra virgin olive oil.
Refined Olive Oil ▼
Refined olive oil is post-treated to compensate for quality defects. Physical or chemical processes are used for this. A large proportion of the sensitive plant compounds, especially polyphenols, are lost in the process. Accordingly, it differs significantly from high-quality olive oil, also with regard to possible health effects.
Health Effects of Olive Oil: What Studies Show
Heart Health
The strongest evidence is in the area of heart health. Numerous studies show that a Mediterranean diet rich in extra virgin olive oil is associated with a significantly lower risk of cardiovascular diseases. It is important that olive oil did not play a minor role, but was a central component of the diet.
In particular, daily consumption of HP-EVOO contributes to an improvement in cardiometabolic parameters such as cholesterol, lipid profile and blood pressure compared to lower-quality olive oils (3, 4).
Studies show that olive oil with a high polyphenol content can help protect LDL cholesterol from oxidation. This effect is also described by the European Food Safety Authority in the official EU health claim. Oxidized LDL is considered a decisive factor in the development of arteriosclerosis (5).
Inflammation Regulation
Another important aspect is the regulation of inflammatory processes, which have cardioprotective potential. In several controlled studies, lower inflammatory markers were measured in the blood after regular consumption of polyphenol-rich olive oil. These include C-reactive protein (CRP) and interleukin 6 (IL-6) (6).
It is striking that the strength of this effect is closely related to the polyphenol content of the olive oil. This suggests that not all olive oils automatically provide the same effects (7).
Blood Sugar and Metabolism
There are also interesting indications in the area of metabolism. Studies suggest that olive oil can influence the insulin response after a meal and improve insulin sensitivity. Scientists observed up to a 22% reduced risk of type 2 diabetes mellitus with an intake of 25 g of olive oil (8).
Cognitive Function
A relatively young but exciting field of research concerns the effect on cognitive function and dementia prevention. Oleocanthal and hydroxytyrosol are particularly in focus here (9). In studies, they show properties that are described as neuroprotective. Among other things, it has been observed that they can influence processes associated with the accumulation of amyloid beta, a known factor in the development of Alzheimer's (10).
Longevity
Polyphenol-rich olive oil is increasingly being discussed in the context of longevity medicine. This refers to approaches aimed at maintaining healthy aging for as long as possible. Current research suggests that the polyphenols contained in olive oil could be involved in central processes related to aging (11).
Against this background, high-quality, polyphenol-rich olive oil is not only considered in connection with the prevention of chronic diseases. It could also influence fundamental mechanisms of biological aging and thus contribute to healthy aging (12).
Why not all olive oils are created equal
Many people find that their everyday olive oil does not deliver the effects that research promises. Several factors influence the quality and polyphenol content significantly.
Olive Variety ▼
Certain varieties, such as Koroneiki from Greece, are naturally particularly rich in polyphenols. Other varieties contain significantly lower amounts.
Harvest Time ▼
Immature, early-harvested olives contain significantly more polyphenols than fully ripe fruits. During the ripening process, the content can decrease many times over. Oils from early harvests, usually in October or November, are therefore particularly rich in polyphenols, but yield lower returns and are accordingly more expensive.
Processing ▼
Gentle extraction conditions, especially low temperatures below 27 degrees Celsius, help preserve the sensitive polyphenols. Higher temperatures, long processing times or lack of hygiene can lead to the loss of valuable ingredients.
Storage and Age ▼
Polyphenols are sensitive to light, oxygen, and heat. Their content continuously decreases over time. An olive oil that has been stored under unfavorable conditions for months or years therefore differs significantly from a freshly bottled product.
The problem with conventional olive oils
Many commercially available olive oils reflect precisely this problem. They are often blends of different harvests and countries of origin. They are sold in light bottles and are often several months old when purchased. Studies show that the quality does not always meet expectations, and only a few oils meet the requirements for virgin olive oil.
This means: The health benefits described in studies cannot automatically be transferred to just any olive oil. Quality, freshness, and especially the polyphenol content make the decisive difference here.
How do you recognize high-quality olive oil?
Without laboratory analysis, the quality of olive oil cannot be definitively determined, but there are some indicators you can use to guide you when choosing a truly high-quality and polyphenol-rich olive oil.
Key features at a glance
Taste ▼
High-quality, polyphenol-rich olive oil usually tastes slightly bitter and causes a distinct burning sensation in the throat. This sensation is a good sign and not a defect. The polyphenol oleocanthal, among others, is responsible for this. A very mild, almost buttery-tasting oil without sharpness, on the other hand, often indicates a low polyphenol content.
Harvest Year ▼
Ensure that a specific harvest year is indicated, not just a best-before date. Fresh olive oil should ideally be consumed within 12 to 18 months of harvest.
Origin ▼
Transparent information about the origin is an important quality feature. Ideally, you will find specific regions or even the producer on the bottle. General designations such as "EU olive oil", on the other hand, provide little useful information about quality.
Packaging ▼
Dark glass bottles or light-protected packaging help preserve the delicate ingredients. Clear plastic bottles indicate lower product quality and unfavorable storage conditions.
Polyphenol Content ▼
High-quality manufacturers often state the polyphenol content directly. For the official EU Health Claim, an olive oil must contain at least 5 milligrams of hydroxytyrosol and related compounds per 20 grams.
Certifications ▼
Seals such as PDO or PGI stand for protected origin and can be an additional indication of quality. However, they say nothing about the actual polyphenol content and do not replace analysis values.
Our recommendation
Suitable for you if:
- you are looking for an olive oil with a particularly high polyphenol content
- a high content of effective plant compounds is important to you
- you prefer an intense, strong flavor
- you want to specifically benefit from the health advantages
Suitable for you if:
- you are looking for an olive oil with a moderate polyphenol content
- you prefer a milder taste that is well suited for daily use
- you want to use olive oil regularly for your health
Tips for consumption
-
Pure in the morning:
Take one tablespoon of O’Liv PLUS, ideally on an empty stomach. This way, you specifically absorb the polyphenols it contains. -
Use in daily life:
O’Liv Daily is perfect for daily cooking. For example, in combination with lemon juice or as a dressing over salads or vegetables. -
Combine:
By combining targeted intake and regular use, you integrate olive oil simply and consistently into your diet for optimal effect.
Application, dosage and storage
How much olive oil daily?
In practice, the optimal amount depends heavily on the specific olive oil. High-quality olive oils like O'Liv Plus provide such high concentrations that often about one tablespoon daily is sufficient.
Within the Mediterranean diet, however, 2-3 tablespoons, about 20 to 40 grams per day, are common, especially if olive oil is regularly integrated into meals. This is generally unproblematic from a nutritional physiological point of view, as the fatty acid composition is considered favorable.
Heating — yes or no?
Extra virgin olive oil has a smoke point between about 160 and 210 degrees Celsius, depending on quality and composition. This makes it suitable for gentle heating such as steaming or light searing. At very high temperatures, however, such as sharp searing or deep-frying, it is advisable to use more heat-stable fats.
It is also important to note: the sensitive polyphenols begin to degrade at temperatures of about 120 to 140 degrees. If you want to specifically benefit from these bioactive compounds, you should use olive oil cold as often as possible, for example over salads, cooked vegetables, or as a finishing touch after cooking.
Proper storage
Olive oil is sensitive to light, oxygen, and heat. Incorrect storage can significantly impair its quality and reduce its polyphenol content.
The most important rules at a glance:
-
Store in the dark:
Avoid direct sunlight and do not place the olive oil near the stove or window. A closed cupboard or drawer is ideal. -
Store cool:
Optimal temperatures are between 14 and 18 degrees Celsius. Olive oil can flake in the refrigerator, but this is harmless and will return to normal at room temperature. -
Seal tightly:
Oxygen accelerates oxidation. Make sure to close the bottle tightly after each use and consume the oil as soon as possible after opening, ideally within four to six weeks.
A simple indication of deteriorating quality is the smell and taste. If the olive oil smells rancid, it has already lost most of its valuable ingredients.
Conclusion
Olive oil can be a valuable part of your diet, but quality is crucial. Especially polyphenol-rich extra virgin olive oil differs significantly from inferior or highly processed products. The polyphenols it contains are a key reason for its health relevance within the Mediterranean diet. At the same time, not all olive oils meet these standards. If you want to benefit specifically from it, it's worth opting for high-quality, polyphenol-rich varieties such as O'Liv PLUS or O'Liv Daily.
Why is olive oil considered healthy?
Olive oil is a central component of the Mediterranean diet and is associated with a lower risk of cardiovascular disease as well as positive effects on metabolism, inflammation, and overall health.
What are polyphenols in olive oil?
Polyphenols are secondary plant compounds that serve as natural protective agents for olives. In the human body, they act as antioxidants and modulate inflammation, among other things. What role do polyphenols play for health?
What role do polyphenols play for health?
They are considered one of the most important reasons for the positive effects of high-quality olive oil, especially in connection with heart health, cell protection, and inflammatory processes.
Is all olive oil equally healthy?
No. The health benefits depend heavily on quality, processing, and especially the polyphenol content. Many cheap oils contain only small amounts of bioactive substances.
What do EVOO and HP-EVOO mean?
EVOO stands for "Extra Virgin Olive Oil". HP-EVOO describes particularly polyphenol-rich varieties with significantly higher levels of bioactive plant compounds.
How do I recognize high-quality olive oil?
By its bitter-peppery taste, slight scratchiness in the throat, transparent origin, harvest year indication, dark bottle, and ideally, stated polyphenol content.
How much olive oil should I consume daily?
About 1-3 tablespoons daily is common. For high-quality, polyphenol-rich oils, a smaller amount may suffice.
Can olive oil be heated?
Yes, extra virgin olive oil is suitable for gentle heating. However, the valuable polyphenols are heat-sensitive and should ideally also be consumed raw.
Is cheap supermarket olive oil unhealthy?
Not necessarily unhealthy, but often significantly poorer in polyphenols and bioactive ingredients, meaning that the effects described in studies are usually not achieved to the same extent.
References for further reading
- Kiani AK, Medori MC, Bonetti G, Aquilanti B, Velluti V, Matera G et al. Modern vision of the Mediterranean diet. J Prev Med Hyg 2022; 63(2 Suppl 3):E36-E43.
- Flori L, Donnini S, Calderone V, Zinnai A, Taglieri I, Venturi F et al. The Nutraceutical Value of Olive Oil and Its Bioactive Constituents on the Cardiovascular System. Focusing on Main Strategies to Slow Down Its Quality Decay during Production and Storage. Nutrients 2019; 11(9).
- George ES, Marshall S, Mayr HL, Trakman GL, Tatucu-Babet OA, Lassemillante A-CM et al. The effect of high-polyphenol extra virgin olive oil on cardiovascular risk factors: A systematic review and meta-analysis. Crit Rev Food Sci Nutr 2019; 59(17):2772–95.
- Schwingshackl L, Krause M, Schmucker C, Hoffmann G, Rücker G, Meerpohl JJ. Impact of different types of olive oil on cardiovascular risk factors: A systematic review and network meta-analysis. Nutr Metab Cardiovasc Dis 2019; 29(10):1030–9.
- EFSA. Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage (ID 1333, 1638, 1639, 1696, 2865), maintenance of normal blood HDL cholesterol concentrations (ID 1639), mainte. EFSA Journal 2011; 9(4):2033.
- Schwingshackl L, Christoph M, Hoffmann G. Effects of Olive Oil on Markers of Inflammation and Endothelial Function-A Systematic Review and Meta-Analysis. Nutrients 2015; 7(9):7651–75.
- Vidal Damasceno J, Garcez A, Anelo Alves A, da Mata IR, Morelo Dal Bosco S, Garavaglia J. Effects of daily extra virgin olive oil consumption on biomarkers of inflammation and oxidative stress: a systematic review and meta-analysis. Crit Rev Food Sci Nutr 2026; 66(2):392–408.
- Martínez-González MA, Sayón-Orea C, Bullón-Vela V, Bes-Rastrollo M, Rodríguez-Artalejo F, Yusta-Boyo MJ et al. Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis. Clin Nutr 2022; 41(12):2659–82.
- Tessier A-J, Cortese M, Yuan C, Bjornevik K, Ascherio A, Wang DD et al. Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death. JAMA Netw Open 2024; 7(5):e2410021.
- Kaddoumi A, Denney TS, Deshpande G, Robinson JL, Beyers RJ, Redden DT et al. Extra-Virgin Olive Oil Enhances the Blood-Brain Barrier Function in Mild Cognitive Impairment: A Randomized Controlled Trial. Nutrients 2022; 14(23).
- Del Fernández Río L, Gutiérrez-Casado E, Varela-López A, Villalba JM. Olive Oil and the Hallmarks of Aging. Molecules 2016; 21(2):163.
- Hu FB. Diet strategies for promoting healthy aging and longevity: An epidemiological perspective. J Intern Med 2024; 295(4):508–31.
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