Oils and fats — they get a lot of press. Sometimes good, sometimes bad. But that doesn't help clear up the confusion surrounding dietary fat intake and how it can help (or hurt) your health. Despite the roller coaster of headlines, though, one fact has consistently gained ongoing scientific support: Regularly consuming a moderate amount of olive oil as part of a well-rounded diet really can help improve heart health. But how do you know what makes the healthiest olive oil? You turn to the experts (and the science) for guidance.
The health benefits of olive oil
As a registered dietitian myself, I remember one of the first things I learned as a nutrition student was the range of benefits associated with the intake of healthy fats like olive oil. At a time when it seemed the whole country was swearing off fat altogether, I spent my hours studying the reasons we should all be consuming this type of unsaturated fatty acid.
Fast-forward a couple of decades and the science has only gotten stronger, particularly the science supporting extra-virgin olive oil as a heart-healthy and disease-fighting superfood. Namely, the best olive oils are associated with the following health benefits:
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Improved heart health. "Olive oil is a cornerstone of the Mediterranean diet, which is linked to a reduced risk of heart disease," explains Erik Bustillo, MS, registered dietitian and strength coach at CrossFit Coconut Grove in Miami. "The monounsaturated fats in olive oil can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol," Bustillo says. Bad cholesterol contributes to heart disease, while good cholesterol protects your heart. He goes on: "Olive oil may also help lower blood pressure." High blood pressure can damage your arteries and reduce oxygen and blood flow to your heart. "Consuming more than half a tablespoon of olive oil daily may lower the risk of coronary heart disease by 18% and the risk of any heart disease by 14%," Bustillo notes.
Stroke prevention. Strokes are the second-leading cause of death worldwide, but some research has found an association between olive oil consumption and a reduced risk. "This may be due to its positive effects on blood pressure and cholesterol levels as well as its ability to improve endothelial function, [which is] the health of blood vessel linings," explains Bustillo.
Reduced risk and progression of Alzheimer's disease and dementia. Olive oil impacts and improves brain health, reducing overall risk and functional declines related to Alzheimer's disease and dementia. "Some research indicates that olive oil may help prevent or manage Alzheimer's disease by reducing beta-amyloid plaques and suppressing brain inflammation," says Bustillo. Dr. Simon Poole, a Cambridge-based physician and the co-author of The Olive Oil Diet and Olive Oil for Dummies, adds to this point, stating, "The Harvard nurses study published in 2024 showed a decrease in deaths from dementia by 28% associated with half a tablespoon of olive oil each day, supporting evidence established over many years confirming its broad health effects."
Prevention and management of type 2 diabetes. Research suggests daily consumption of olive oil plays a role in the prevention and management of type 2 diabetes. "It protects against type 2 diabetes by improving blood sugar control and insulin sensitivity," notes Bustillo.
Reduced risk of some forms of cancer. Olive oil is rich in antioxidants that help fight cancer-causing free radicals. "Studies have linked olive oil consumption to a reduced risk of certain types of cancer, including breast cancer and cancers of the digestive system," Bustillo says.
What makes high-quality olive oils so beneficial?
Healthy fats including mono- and polyunsaturated fatty acids are responsible for the health benefits found in virgin and extra-virgin olive oil and are what make olive oil a healthier choice than most other oils. "Olive oil is predominantly composed of monounsaturated fatty acids (MUFAs), particularly oleic acid, which makes up about 71% of the oil," Bustillo shares. "In contrast, many vegetable oils are higher in polyunsaturated fats, especially omega-6 fatty acids, which can be pro-inflammatory if consumed in excess, especially in the presence of a calorie surplus."
"Other oils, like canola and seed oils, are made with high heat and processing," says Lindsey Sutter, MS, RDN and registered dietitian for the Tampa Bay Rays and TrinityElite Sports Performance in southeast Michigan. "This can cause oxidation during production, leading to a less healthful product."
While more research is needed, some studies suggest foods containing oils that have oxidized due to repeated heating may have long-term consequences on cardiovascular disease and cancer risk. In contrast, extra-virgin olive oil (EVOO) undergoes minimal processing. "EVOO is extracted using mechanical methods (cold-pressing) without the use of heat or chemicals," explains Bustillo. "This minimal processing helps preserve the oil's natural flavor, aroma and nutritional value."
Polyphenols in EVOO are particularly good for you — and higher levels are better
It's not just the MUFAs that contribute to the health benefits of olive oils, but also the plant-derived polyphenols — compounds with antioxidant properties. There are approximately 30 different phenolic compounds in EVOO, and these compounds help scavenge free radicals and reduce oxidative stress and inflammation. They also may be a significant factor in olive oil's ability to help improve cholesterol and reduce the risk of heart disease and other chronic illnesses.
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Olive oils that are labeled "extra virgin" have the most polyphenols, but even within EVOOs, the levels of polyphenols vary widely, with higher levels of polyphenols associated with greater health benefits. In fact, in 2012, the European Food Safety Authority began allowing companies producing olive oils high in polyphenols to add a health claim to their labels stating, "Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress." However, the European Union regulation specifically states that the claim can only be added to bottles that contain "at least 5 mg of hydroxytyrosol [a specific type of polyphenol] and its derivatives per 20 g of olive oil," and must contain at least 250 mg of polyphenols per kilogram of olive oil.
Based on this regulation, many EVOO producers are having their oils independently tested for polyphenol levels and are entering olive oil competitions based on high polyphenol counts. Looking for oils that list their polyphenol profile on the bottle or that share certifications or awards for health claims from organizations like Aristoleo, World Olive Center for Health, London International Health Olive Oil Competition and Global Elite Olive Oils can help you determine at a glance how healthy a particular EVOO might be.
Even in the absence of a specific health claim or certification, if a brand shares that its polyphenol levels are at least 250 mg/kg, you can feel confident that the EVOO is a healthy choice overall.
How we chose the healthiest olive oil
After reading the most recent research on the health benefits of olive oils and what factors to look for when selecting high-quality, health-promoting options, we interviewed registered dietitians and a medical doctor with olive oil expertise to get a deeper perspective. Based on their feedback, we assessed dozens of brands before selecting 13 olive oils to include in a taste test, including several that are readily available at national grocers.
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For the taste test we poured each olive oil into its own bowl and assessed its appearance, noting the color and clarity. We then taste-tested each oil, smelling it before taking a sip and rolling it around in the mouth, noting the initial flavor and any aftertaste. After tasting each oil, we used green apples to cleanse the palate before moving to the next option. Following the first test, we dipped fresh French bread into each oil and repeated the process, then did more specific, back-to-back comparisons between the oils we liked the best.
After assessing and ranking taste, we carefully checked the oils' bottles and brand websites to verify polyphenol levels (where available) and other health-focused details like whether the product is organic, Non-GMO Project Verified or has won specific awards. We also noted details on each oil's harvest, including date and location. Using the taste and health information, we determined which oils ranked the highest for overall health benefits, taste and versatility.
Healthiest olive oil overall
Laura Williams
Region: Greece | Olive variety: Kalamon | Polyphenol level: 1,870 mg/kg | Awards or standout features: Non-GMO Project Verified, World Olive Oil Competition Gold Award, EVOOWR 2023 EVOO of the Year, 2023 Aristoleo Double Gold Award
The first thing you notice about Laconiko's Zoi Ultra High Phenolic EVOO is its decidedly green tint and thicker consistency. In a lineup of 13 high-quality, golden-hued olive oils, you immediately know that there's something about this one that's different. And it's true — something is different. Zoi has, by far, the highest level of polyphenols, tested at 1,870 mg/kg — an impressive 1,620 mg/kg more than the minimum requirement to list the EU's health claim on its bottle. The brand is also exceptionally transparent and provides the full analysis online.
Additionally, the oil is Non-GMO Project Verified and carries a number of awards, including the World Olive Oil Competition's Gold Award and Aristoleo's Double Gold Award.
We were a little concerned that the flavor would be too strong, but that actually wasn't the case. It smelled fruitier than expected, and while the taste was heavier — both fruity and woody, and even somewhat salty — we found it satisfying. It does have a bitterness to it that lingers, but its aftertaste isn't off-putting.
Of course, this oil comes at a premium price point that may not fit in every budget. And because of its high polyphenol profile, you don't want to use it as a cooking oil (and risk burning off some of the benefits). This is best enjoyed straight on a salad, included in a morning juice or as a dipping oil.
It's also important to note that the higher the polyphenol level, the faster the oil is likely to lose its benefits through oxidation. You want to store Zoi in a cool, dark place and you should aim to finish a bottle within a month of opening it.
More healthy olive oils we like for 2025
Laura Williams
Region: California | Olive variety: Not indicated | Polyphenol level: 349 mg/kg | Awards or standout features: 100% recycled packaging, single-variety small batch harvests, organic, Non-GMO Project Verified
With the exception of the Zoi product, we were surprised to find that most of the oils we liked the best were lighter and clearer in color. That was certainly the case for the Evie Smooth Organic EVOO, which features a nice golden hue, much lighter than its "sister oil," the Evie Bold.
The smell matched the color, light and smooth, and the taste followed in line — we described it as "lightly nutty" with no bitterness to speak of. We found it pleasant to sip and even better as a dip. Given its light flavor, it would also work well as an oil for baking or sautéing.
The brand also lists its polyphenol level as 349 mg/kg, making it a verifiably healthy choice, although the level is considerably lower than some of the other options we tested (including the Evie Bold). And while the product is organically grown and Non-GMO Project Verified (features we greatly appreciate), the information on its harvest and origin is a bit vague. We would love to get more details on exactly what type of olive is used and which farms it's being harvested from.
Laura Williams
Region: Italy | Olive variety: Leccino, moraiolo, frantoiano, coratina | Polyphenol level: 440 mg/kg | Awards or standout features: Crafted specifically for medium- to high-heat cooking
Generally speaking, the higher quality the olive oil, the lower its smoke point, making it less appropriate for higher-heat cooking. Piro developed this Cucino oil for the specific purpose of being able to cook with it at medium to high heats (up to 380 degrees F).
What stands out about this oil is that even though it's designed to be cooked with, it doesn't skimp on high-antioxidant polyphenols. While lower than the other Piro oil we tested, it still has 440 mg/kg, making it a clearly healthy option.
In our taste test, we found that this was probably the most neutral oil we tried, with little to no bitterness and no aftertaste to speak of. This, of course, lends itself to a wide range of cooking and baking options. We also found that due to its neutrality, it had a more "oily" flavor, so we didn't like it as much as a dipping oil.
Each bottle also has handwritten harvest dates, although specific information on the harvest location isn't provided. This is also a blended oil made from a variety of olives, rather than a single-varietal option.
Laura Williams
Region: Greece | Olive variety: Koroneiki | Polyphenol level: Not indicated | Awards or standout features: Organic, first cold-pressed
Bragg Organic Extra Virgin Olive Oil is widely available at major retailers and online, which is a big point going for the brand. That said, we were a little worried that its wide availability and lower price point might indicate a lower-quality product. We were pleasantly surprised.
In testing, we found the scent to be "clean and airy" with a flavor that was fresh, smooth and only had a "barely there" aftertaste that was slightly bitter. We appreciate that the brand provides detailed information on its harvesting and pressing process and that it's clear that the olives are all Greek Koroneiki, which are known for having a high polyphenol profile. However, the level of polyphenols in any given oil are affected by the time and date of harvest, how quickly they're pressed and how effectively they're stored. Without independent testing, it's impossible to know the exact level of polyphenols in a given batch. Unfortunately, that's where the Bragg oil falls short — the brand doesn't provide information on the specific level of polyphenols, so we can't say for sure whether it meets the EU's standards for making health-related claims.
That said, given that this is an organic, non-GMO EVOO, you can feel good about the fact that it's going to be reasonably healthy with a good amount of polyphenols. Plus, it comes at a great price of less than $1 per ounce — significantly lower than many of the other products we tested.
Laura Williams
Region: Portugal | Olive variety: Arbosana | Polyphenol level: Not indicated | Awards or standout features: Very detailed information on the harvest, farmer and method of harvesting
We want to be very up-front here: Wildly Virgin doesn't provide detailed information on its oil's polyphenol level and there's also no additional certifications affixed to the bottle. However, we love the brand's commitment to complete transparency about the product's origins and method of harvest. This is a true "small batch" olive oil from a single origin (a small farm) in Portugal. The Wildly Virgin website provides photos and videos of the farmers at work and the olives being harvested.
The site also includes a certificate of analysis that indicates a very low acidity of 0.20 (similar to that of Zoi), indicating that the oil is high-quality and likely to have preserved a high level of antioxidants during processing. This infers that it likely has a high polyphenol count, although it's impossible to know exactly what level without further testing.
When tasting the oil, we noticed a decidedly more bitter flavor with a deep, earthy tone. It wasn't our favorite tasting option overall, but it had no unpleasant aftertaste and was particularly good when used as a dip.
Laura Williams
Region: Jordan | Olive variety: Arbosana | Polyphenol level: 584.2 mg/kg | Awards or standout features: Sustainably sourced, qualifies as "ultra premium grade"
It was a toss-up whether or not we'd include this LTH Arbosana Olive Oil in our best list, but ultimately we gave it the go-ahead because we really enjoyed the flavor (not best overall flavor, but light, smooth and fruity — pleasant to dip and drizzle). The brand also features a high polyphenol level of 584.2 mg/kg and is sustainably sourced using solar energy and recycled packaging.
That said, the brand doesn't provide specific information on harvest date or other harvesting details, and doesn't have additional certifications to really make it stand out. Ultimately, it was the balance of high polyphenols and a good overall taste that earned it a spot.
How to choose the healthiest olive oils
Understanding the difference between oils can help you make an informed decision on the products you bring into your home. "Fat is necessary for hormone production, vitamin absorption, satiety and overall health," explains Sutter. "Choosing to eat healthy monounsaturated fats is the best way to get this important macronutrient."
Olive oil grades
Not every olive oil on the grocery store shelf is created equal. There are different olive oil classifications that help consumers understand what they're purchasing so they can feel more confident about the health benefits the oil is likely to confer. Here's what you should know:
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Extra-virgin and virgin olive oil: According to the North American Olive Oil Association, both extra-virgin and virgin olive oil are extracted using only mechanical methods (no heat or solvents) and are then graded. If the oil is found to be fruity, has no defects and has a free acidity that is less than or equal to 0.8, it is graded as extra-virgin olive oil. If the acidity is between 0.8 and 2.0, it's graded as virgin. Extra-virgin olive oil contains the most antioxidant polyphenols associated with health benefits.
Refined olive oil: Refined olive oil is lower-quality olive oil that goes through a refining process to improve the taste and appearance. This process reduces the amount of beneficial polyphenols.
Olive oil. Products titled "olive oil" are usually a blend of refined olive oil and virgin or extra-virgin olive oil. These may contain some antioxidant polyphenols; however, Poole points out that "it's likely to be oil that's not passed the high standards of taste and chemistry [required] to be classed as extra-virgin. It's made fit for consumption through industrial processes."
Olive pomace oil. The lowest-quality olive oil, olive pomace oil is created using the byproducts of olive oil using chemical solvents and heat. "High heat and processing can cause oxidation during oil production and cooking," notes Sutter. "The end result is an olive oil void of health benefits and higher in unhealthy oils that could be harmful to health." The amount of antioxidants in olive pomace oil is dependent on how much quality oil the pomace oil is combined with, but you can expect most olive pomace oils to contain few antioxidant polyphenols.
As a general rule, if you're purchasing bottles of olive oil for the purpose of improving your health, you should always select those labeled "extra-virgin."
Polyphenol profiles
Olive oils with a higher level of polyphenols are associated with greater health benefits. Typically, only EVOOs have specific information on their polyphenol levels, and even then, not all brands have their oils tested to provide this information. If you're looking to gain the greatest health benefits from your olive oil, look for EVOOs that share their polyphenol level and that have at least 250 mg/kg — the base level required for brands to include the EU's olive oil health claim on their bottles.
Additional considerations
In addition to the olive oil grade and polyphenol profile, you may also want to consider the following factors when selecting an oil:
Harvest practices: "The best oils are produced by estates or cooperatives of farmers in growing regions proud of their heritage, where authenticity and provenance are guaranteed," Poole tells chof360 Health. "Fresh oil, harvested early and protected from light, heat and air will have a beautiful flavor including some delicious bitterness and pungency."
Harvest date: The harvest date is equally important. You don't want a bottle that's been sitting on the shelf for any extended period of time. "Olives should be harvested at the optimal ripeness and processed quickly to preserve their quality," says Bustillo. "I recommend choosing an extra-virgin olive oil that provides details on the label of its region of origin, the varieties of olive (cultivars), and a harvest date which shows it to be the most recent season's pressing," suggests Poole.
Bottle type: Oils are more likely to oxidize and go bad when exposed to light or air. Bustillo says you should choose extra-virgin oils that come "in a dark bottle or tin to preserve antioxidants."
Cost: Budget always plays a role in purchasing decisions. Most grocery store shelves stock olive oils at a range of price points. Some higher-quality EVOOs will cost you upward of $60, particularly those that have been tested and confirmed to have high levels of polyphenols. That said, other quality olive oils can be found for around $15. They may meet the standards to be labeled extra-virgin oils, but may not provide detailed information on their polyphenol profile or harvest date and specific location.
Versatility: The smoke point of an oil is the temperature at which an oil burns or smokes when heated. A low smoke point makes for a poor cooking oil, as it burns faster than your meal can cook. Low smoke point oils are more appropriate to use as a dip, drizzle or dressing. Extra-virgin olive oils (particularly those with a higher polyphenol profile) have a lower smoke point, making them ideal for a finishing part of your dish. Refined olive oil and virgin olive oil have a medium smoke point. These oils are better suited for cooking, sautéing on medium/high heat, baking, simmering and for use in sauces and marinades.
Other products we tested
In our quest to find the healthiest, tastiest olive oils, there were several that didn't make the cut. (Laura Williams)
Laconiko Extra Virgin Olive Oil ($25): Given that Laconiko's Zoi grabbed the top spot as the healthiest olive oil overall, you can likely surmise (correctly) that the brand's Extra Virgin Olive Oil isn't far behind. With a high polyphenol profile of 538 mg/kg and an oleocanthol profile of 1,496 mg/kg, it's certainly a good choice for supporting heart health. It's also Non-GMO-Project-verified. It has a nice, rich scent and a flavor we described as "smooth and clean." There really isn't much to dislike, but a few of the other options ranked slightly higher on flavor. However, if you'd like a high polyphenol olive oil with a price that's a little easier on the wallet than the Zoi option, this Laconiko oil is a good bet.
Extra Virgin Olive Oil Piro ($56): This high-polyphenol (650 mg/kg), cold-pressed, extra-virgin olive oil from Italy is another solid option that was in the running for our "healthiest overall" title. That said, Laconiko Zoi's higher polyphenol profile, similar price point and slightly better taste ranking ultimately edged this oil out. That said, there's nothing unlikeable about Piro and if you prefer olive oils with a deeper, earthier flavor, this one just might end up being your preferred choice.
Evie Bold Extra Virgin Olive Oil ($30): From a taste perspective, we were fans of both of Evie's products, but we found the oils to be appropriately named — this "Bold" version definitely has an outdoorsy smell with an earthy, peppery flavor that we didn't like quite as well as the Smooth version that captured our "best tasting" title. However, this California-grown EVOO has a high polyphenol profile of 485 mg/kg, which edges out its sister oil in terms of heart-healthy antioxidants.
Sky Organics Organic Greek Extra Virgin Olive Oil ($25): We were rooting for this olive oil to receive high marks given its wide availability at grocery stores and its comparatively affordable price point. However, it didn't quite stack up on flavor or health profile. First of all, the flavor received our first "poor" vote of the bunch. While the scent was outdoorsy and appealing, the taste was described as "nutty, but bitter" with a lingering and unpleasant aftertaste. And while the Sky Organics EVOO is certified USDA Organic and B-Corp Certified, we couldn't find anything about the actual polyphenol profile on the bottle or website.
Carapelli Organic Extra Virgin Olive Oil ($12): While we love the price point of this widely available and certified USDA organic olive oil, like the Sky Organics version, we couldn't find any specific information regarding the oil's antioxidant or polyphenol profile. However, we found the flavor to be good — described as light and fruity with a very slight bitter aftertaste — and appreciated the brand's detailed information on how they source and produce their oils. If you're in the market for a wallet-friendly option you can grab at your local grocery store, this Carapelli Organic EVOO is a good choice.
Clif Family 2024 Organic Extra Virgin Olive Oil ($35): Clif Bars aside, we've actually taste-tested a number of Clif Family products (wines and chocolates, specifically) and have largely enjoyed them, so we went into this taste test expecting the same. Unfortunately, we weren't able to get behind the flavor of the Clif Family 2024 Organic Extra Virgin Olive Oil. This oil has a flavor very distinct from all the other oils we tested — sweet, almost — and it just wasn't a flavor we liked. However, it wasn't a bad flavor. In fact, we re-tested this particular oil three separate times to see if it would grow on us. It didn't. That doesn't mean, though, that it wouldn't appeal to someone else's palate. On top of that, while the oil is organically grown and carries a number of certifications, there's no specific information provided on the polyphenol or antioxidant profile.
Flor De La Jara Picual Extra Virgin Olive Oil ($34): This EVOO is produced in Spain and the brand provides information about its origins, including the harvest date, on its bottles. However, despite touting the product's high polyphenol profile, there's no specific information on the levels contained in the oil. Additionally, we weren't big fans of the flavor. We found the scent to be "woody" and the flavor to be more bitter and with a stronger aftertaste than many of the other oils. While this may be chalked up in part to a higher polyphenol level (although we can't say that definitively), we didn't have the same experience with our outright winner, the Laconiko Zoi oil.
FAQs
What are the benefits of olive oil?
The health benefits of regularly consuming extra-virgin olive oil in moderate amounts include improved heart health, enhanced blood sugar balance and improved insulin sensitivity, reduced risk of some cancers and other chronic diseases, and delays in degenerative brain conditions including Alzheimer's disease and dementia.
Which type of olive oil is healthiest?
Extra-virgin olive oil is the healthiest olive oil and offers the most anti-inflammatory antioxidant polyphenols in a quality, flavorful oil. While all extra-virgin olive oils can be expected to contain good-for-you polyphenols, you may want to look for olive oil brands that provide information on the specific polyphenol profile and opt for those that provide a balance of high antioxidants and overall flavor.
Can olive oil help with weight loss?
Extra-virgin olive oil helps with weight management by improving cholesterol levels, balancing blood sugar and improving insulin sensitivity. These factors together, along with an overall commitment to a healthy diet and lifestyle, may help promote weight loss.
Can olive oil help lower cholesterol or blood pressure?
Swapping out foods high in saturated fats for virgin or extra-virgin olive oil can help lower cholesterol and blood pressure by increasing "good" cholesterol and lowering "bad" cholesterol, while improving overall blood flow.
Is olive oil safe for cooking?
Olive oil is safe for cooking; however, extra-virgin olive oil has a lower smoke point and is better suited for low-heat cooking or as a finisher for your meal. Virgin olive oil has a medium smoke point and is better suited as a cooking oil.
Meet our experts
Erik Bustillo, MS, registered dietitian, strength coach and coach at CrossFit Coconut Grove
Lindsey Sutter, MS, RDN and registered dietitian for the Tampa Bay Rays and TrinityElite Sports Performance in Michigan
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
