Extra virgin olive oil is one of the most studied foods in the world, and a daily spoonful is a simple way to get its heart-friendly fats and natural polyphenols. Here is what the evidence actually supports, framed honestly, and what to treat with a pinch of salt.
What is actually in extra virgin olive oil?
Three things do the work. First, unsaturated fat, mostly oleic acid, which makes up the bulk of the oil. Second, polyphenols such as oleocanthal, oleuropein and hydroxytyrosol, the compounds behind that peppery bite. Third, vitamin E. Crucially, only extra virgin olive oil keeps its polyphenols intact, because refined, light and pomace oils have been stripped and treated.
The health claims you can actually rely on
Rather than vague promises, there are two official claims permitted under UK and EU rules:
- Blood lipids: olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. This applies to oils containing at least 5mg of hydroxytyrosol and related compounds per 20g, with a daily intake of 20g of olive oil.
- Cholesterol: replacing saturated fats with unsaturated fats in the diet helps maintain normal blood cholesterol levels. Olive oil is high in unsaturated fat, so using it in place of butter or other saturated fats supports this.
Anything bolder than that, claims to cure or prevent disease, is not authorised and is best ignored.
Olive oil and the Mediterranean diet
Extra virgin olive oil is the backbone of the Mediterranean diet, one of the most researched dietary patterns in the world and one consistently associated with heart health. The benefit comes from the whole pattern, plenty of vegetables, pulses, fish, nuts and olive oil in place of saturated fats, rather than from any single spoonful. Drinking good olive oil is one easy way to eat more like the Mediterranean.
Does drinking it raw make a difference?
Yes, for the polyphenols. Heat slowly degrades them, so taking olive oil raw, straight or drizzled over food, preserves more than cooking with it. This is exactly why the daily spoonful is such a popular habit, and why a fresh, peppery, early-harvest oil is worth choosing.
An honest note on the hype
Olive oil is a genuinely healthy food, not a miracle cure. It is calorie dense, so it belongs within your daily fats rather than on top of them, and the benefits sit in the context of an overall balanced diet. Treat any product promising dramatic results from a spoonful with healthy scepticism.
How to get the benefits
Have around a tablespoon of a high-polyphenol extra virgin olive oil each day, taken raw. Fresh, robust, peppery Greek oils are among the best for this. For more on the practice itself, see our guide to whether you can drink olive oil and which one to choose, and the best olive oil to drink.
