Why Olive Oil Is the Healthiest Cooking Oil, According to Dietitians

There is no shortage of options when it comes to cooking oils. While variety is great, all of the choices make it overwhelming to choose the best one for your personal needs and health. Read on for a look at what dietitians say reigns supreme.

What Cooking Oil Delivers the Most Health Benefits

Canola oil, olive oil, grapeseed oil, vegetable oil, sesame oil, and avocado oil are just a few of the options available to home chefs. However, not all cooking oils are created equal. When it comes to health benefits, dietitians routinely recommend olive oil as the best choice, particularly the extra virgin olive oil (EVOO) varietal.

Olive oil boasts a number of health advantages over other types of oil, providing support for the brain, the heart, and the gut. The fatty acids and polyphenols in olive oil are credited with delivering these benefits. For instance, the plant compound polyphenols are linked to the reduction of inflammation in the body as well as benefits for brain health.

A 2023 review of these polyphenols demonstrated that 11 studies found a positive correlation between olive oil consumption and brain health. It has been hypothesized that polyphenols may protect neural pathways in the brain from cognitive decline.

In addition to the benefits of polyphenols on cognitive function, the compounds have also demonstrated a boost to gut health. Scientists believe that polyphenols serve as prebiotics that support beneficial gut bacteria. As such, the consumption of EVOO may support a healthier gut microbiome and overall solid digestive health. The prebiotic function can also give the immune system a boost and prevent the onset of chronic disease.

The healthy fats in olive oil pair with the polyphenols to improve heart health. The monounsaturated fat oleic acid is especially beneficial in this regard. According to Gretchen Zimmermann, MBA, RDN, CDCES, CSOWM, DipACLM, registered dietitian nutritionist and Spokesperson for the Academy of Nutrition and Dietetics, “EVOO is associated with a lower risk of developing cardiovascular disease, especially when replacing butter, mayonnaise, and dairy fat. The polyphenols and type of fat found in EVOO work together to lower bad cholesterol and protect blood vessels from inflammation."

A robust body of research supports these findings. For instance, a 2025 review found a reduced risk of cardiovascular disease in people who adhere to the Mediterranean Diet. This diet is known for its reliance on olive oil as a cornerstone food.

The fat content of olive oil works to slow down the digestive process by mitigating the blood sugar response. This property makes olive oil especially beneficial for individuals with type 2 diabetes or pre-diabetes. Lastly, the fat-soluble Vitamin E supports immune function and skin health.

How to Enjoy Olive Oil At Home

The best news about olive oil is that it is incredibly versatile, making it easy to incorporate into savory dishes or your favorite desserts. It is important to note that while EVOO is the least refined variety of this type of oil, it also has a lower smoke point. This means that it is less suitable for cooking over high heat when compared to refined olive oil. You will find that the more refined options can be used at temperatures up to 450 degrees.

The uses of olive oil are vast. Keep it easy by whisking EVOO with balsamic vinegar to use as a light and healthy salad dressing over the greens of your choice. Or simply drizzle EVOO straight out of the bottle over tomatoes, basil, and fresh mozzarella. This oil is also perfect served alongside crusty bread with burrata or ricotta.

Try sautéing olive oil on low heat and adding garlic and your favorite vegetables. Cooking it over low heat will help to preserve the freshness and bring out the natural flavor.

Olive oil can also be used as the oil of choice for sweet recipes. This oil is a good choice for keeping baked goods moist.

You will want to store olive oil in a cool, dark place in the kitchen to keep it fresh for as long as possible. Storing the oil in direct sunlight or near the warm stove could cause it to go rancid. Olive oil does not age well, making it important to use it within about a year of its harvest.

While there is no doubt that olive oil boasts an abundance of health benefits, it is also high in calories at about 120 calories per tablespoon. This means that the oil should be enjoyed in moderation.

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