Is Extra Virgin Olive Oil Healthy or Not? The Complete Guide for 2025
Key points in brief
- Extra virgin olive oil is proven to be healthy thanks to antioxidants, vitamin E and healthy fats
- Oleocanthal in extra virgin olive oil has anti-inflammatory properties
- Daily use of 2-3 tablespoons can lower cholesterol and protect the heart
- Suitable for cooking up to 180°C, ideal for baking and roasting.
- Quality is key – always choose authentic extra virgin olive oil from trusted suppliers
Why Extra Virgin Olive Oil Is So Healthy
Extra virgin olive oil has been known for centuries as one of the healthiest fats in the world. But what exactly makes it so special for our health?
The Scientific Basis
Extra virgin olive oil contains over 230 different bioactive compounds that together provide its unique health benefits. The key difference from regular olive oil lies in its production: extra virgin olive oil is cold-pressed without chemical treatment, preserving all its natural nutrients.
Key Healthy Ingredients
Oleocanthal - This natural compound has the same anti-inflammatory effect as ibuprofen, but without the side effects. Research shows that oleocanthal helps prevent chronic inflammation.
Vitamin E - A powerful antioxidant that protects cells from free radicals and strengthens the immune system.
Polyphenols - These plant compounds protect the heart and may reduce the risk of cancer.
Monounsaturated fats - Particularly oleic acid, which helps regulate cholesterol levels.
Proven Health Benefits
1. Cardiovascular Disease Prevention
Daily consumption of extra virgin olive oil can reduce the risk of cardiovascular disease by 30% . The healthy fats help with:
- Lowering bad (LDL) cholesterol
- Increasing good (HDL) cholesterol
- Protection of blood vessels against oxidation
- Improvement of blood pressure
2. Anti-inflammatory Effect
The oleocanthal in extra virgin olive oil acts as a natural anti-inflammatory. This helps with:
- Reduction of chronic inflammation
- Protection against autoimmune diseases
- Support for joint health
3. Weight Management and Weight Loss
Although olive oil is high in calories, it can paradoxically help with weight management:
- Satiety feeling - The healthy fats ensure a longer feeling of fullness
- Metabolism - Can boost metabolism
- Belly Fat - Helps specifically reduce visceral fat
Practical Tips for Daily Use
Recommended Daily Amount
2-3 tablespoons per day is the ideal amount for optimal health benefits. This equates to approximately 30-45ml.
Best Ways to Use Extra Virgin Olive Oil
For cold preparation:
- Salad dressings and vinaigrettes
- Finishing soups and pastas
- Herb bread dip
For hot preparation:
- Baking and roasting up to 180°C
- Stir-frying vegetables
- Marinades for meat and fish
Storage and Shelf Life
- Store in a cool, dark place
- Avoid direct sunlight and heat
- Use within 2 years after production
- Please note the expiration date on the bottle
Myths and Misconceptions Debunked
"Olive oil is not suitable for cooking"
False - Extra virgin olive oil has a smoke point of around 180°C (356°F), which is perfect for most cooking applications. It retains many of its health benefits even when heated.
"All olive oil is the same"
False - There's a big difference between extra virgin, virgin, and refined olive oil. Only extra virgin olive oil retains all its natural antioxidants and beneficial compounds.
Olive oil makes you fat
Partly false - Although olive oil is high in calories (9 kcal per gram), the healthy fats in it can actually help with weight management by increasing feelings of fullness.
How to Recognize Quality Olive Oil?
Key Features
- Dark bottle - Protects from light
- Harvest date - As recent as possible
- Origin - Clear indication of region
- Certification - Organic or DOP/IGP quality mark
- Price - Real quality has its price
Flavor profile
Good extra virgin olive oil has:
- A fresh, fruity scent
- Slight bitterness (sign of antioxidants)
- Tingling sensation in the throat (oleocanthal)
Frequently Asked Questions (FAQ)
Is extra virgin olive oil safe for children?
Yes, extra virgin olive oil is excellent for children aged 6 months and up. It supports brain development and the immune system. Discover our special olive oils for children .
Can I use olive oil if I have high cholesterol?
Absolutely. Studies show that extra virgin olive oil helps lower bad cholesterol and raise good cholesterol.
How many calories are in a tablespoon of olive oil?
One tablespoon (15ml) of extra virgin olive oil contains approximately 135 calories.
Can olive oil go bad?
Yes, olive oil can go rancid. Look for a musty smell or sour taste as signs of spoilage.
Is organic olive oil healthier?
Organic olive oil often contains more antioxidants because no pesticides are used. It's generally a healthier choice. Browse our selection of organic olive oils for the healthiest options.
Can I use olive oil when dieting?
Yes, in moderate amounts (2-3 tablespoons per day), olive oil fits perfectly into a healthy diet and can even aid in weight management.
Discover the Best Olive Oil at Olijfoliemarkt.nl
At Olijfoliemarkt.nl, we understand the importance of quality when it comes to your health. That's why we offer only the highest quality extra virgin olive oils from carefully selected producers.
Our Premium Selection
Authentic Extra Virgin Olive Oils from the finest olive groves in Europe, rich in oleocanthal and antioxidants for optimal health benefits.
Organic Balsamic Vinegar - Perfect for combining with our olive oils for healthy, flavorful dressings.
Artisanal Delicatessen - From Dutch honey and artisanal jam to herbed sea salt, tomato sauces, bruschetta sauces, and the indulgence of pistachio cream.
Why Choose Olijfoliemarkt.nl?
- ✅ Quality Guarantee - Only authentic, cold-pressed extra virgin olive oils
- ✅ Direct import - Fresh from the producer to your table
- ✅ Expert advice - Personal guidance in choosing the right olive oil
- ✅ Fast delivery - Throughout the Netherlands, Belgium and Germany
- ✅ Passion for purity - Because your health is close to our hearts
Invest in your health with the best olive oil. Visit oliebol.nl and discover why quality makes all the difference.