Health & Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil (EVOO) is one of the most researched and trusted health foods in the world. A search for "Health olive oil" on the National Library of Medicine's website ( PubMed ) will reveal nearly 4,000 scientific studies. EVOO has so many health benefits that it's literally too many to list them all here.

EVOO has been a staple of the Mediterranean diet for centuries, which has been consistently linked in research to better heart health, less inflammation, and a lower risk of chronic disease.

On this page, we explain why EVOO is so healthy—with scientific backing. The Olive Label stands for genuine, delicious olive oil and honest information. This page is still under development and will be updated regularly.

This study followed 92,383 participants (60,582 women and 31,801 men) for 28 years . Participants with the highest consumption of extra virgin olive oil (EVOO) (>0.5 tablespoon per day) had significantly lower mortality , including a 19% reduction in cardiovascular deaths, a 17% reduction in cancer deaths, and even a 29% reduction in neurodegenerative deaths. Replacing butter, margarine, or dairy fat with EVOO reduced the risk of mortality even further!

Why is EVOO so good for you?

EVOO is healthy due to a combination of three important components:

1. Monounsaturated fat

This is the main component of olive oil. It's a stable fat that's good for your heart and blood vessels, your brain, and more. The monounsaturated fat in EVOO:

Supports brain function and improves blood flow to the brain.
Lowers LDL cholesterol and increases HDL.
Improves insulin sensitivity and stabilizes blood sugar levels.
Reduces low-grade inflammation.
Provides long-lasting satiety and supports a healthy weight.
It is exceptionally stable when heated, making EVOO safe for frying. More about this in our blog: Baking and Roasting in Olive Oil

2. Polyphenols (natural antioxidants)

Polyphenols are powerful plant antioxidants that protect your body from oxidative damage and inflammation. EVOO contains over 30 different types of polyphenols. Many of these are unique to olive oil, such as oleocanthal, oleacein, oleuropein, and ligstroside-aglycone. Polyphenols:

Protect your cells from oxidative damage.
Have a strong anti-inflammatory effect.
Protect your blood vessels against arteriosclerosis.
Support your brain by protecting neurons.
Have a mild antibacterial effect and promote healthy intestinal flora.

This is just a brief summary. There are entire books on the health benefits of oleocanthal alone, for example.

Oleocanthal works on the same inflammation pathway as ibuprofen, namely through COX-1 and COX-2 inhibition . That's why you often feel a slight tingling sensation in the back of your throat with good EVOO—that's oleocanthal in action.

What can oleocanthal in EVOO do for your health?

Reduces low-grade inflammation.
Can help inhibit chronic inflammatory processes.
Protects joints.
Plays a role in reducing the risk of chronic diseases (heart, brain, metabolic).
Neutralizes free radicals and reduces damage to cells, blood vessels and brain tissue.
Protects against skin aging, vascular wall damage, cell mutations and oxidative stress.
Has an antibacterial effect and inhibits, among other things, H. pylori (stomach ulcers) and Streptococcus mutans (tooth decay).
Oleocanthal inhibits toxic processes involved in Alzheimer's, including:
- the clumping of amyloid-beta;
- inflammation in brain cells;
- Oxidative stress. Studies also show that oleocanthal stimulates the brain's natural cleansing system.

3. Natural nutrients

Such as vitamin E, squalene and other bioactive substances that protect cells and tissues.

This combination of beneficial fats and healthy bioactive compounds makes EVOO unique: no other oil offers the same blend of healthy fats and protective compounds. EVOO might just be the healthiest thing nature has to offer!

EVOO supports your body in many ways

Healthy cholesterol balance (HDL & LDL)

The combination of healthy fats and antioxidants in EVOO supports a favorable cholesterol balance: more good HDL and lower, less sensitive LDL. This contributes to supple blood vessels and a healthy heart, which, among other things, reduces the risk of cardiovascular disease. Your hormones stay better balanced, your body's recovery processes work better, and you reduce the risk of type 2 diabetes, among other things.

Heart and blood vessels

The polyphenols and healthy fats in extra virgin olive oil help reduce oxidative stress in the blood vessels, support normal blood pressure and circulation, and reduce damage to your blood vessels. This reduces your risk of cardiovascular disease. Studies show that daily consumption of 7 grams of EVOO reduces the risk of cardiovascular disease by 19%. The well-known PREDIMED study even shows that people who consume approximately 20 grams of EVOO daily have a 30% lower risk of heart problems .

Brain and memory

The fats and bioactive compounds in EVOO form building blocks for brain cells. Polyphenols help limit inflammation and oxidative stress. Research shows that people who eat EVOO show slower cognitive decline. Polyphenols protect nerve cells.

Inflammation and oxidative stress

Substances such as oleocanthal work on inflammation pathways in the body and antioxidants help neutralise free radicals, keeping tissues better protected.

Blood sugar and energy levels

When EVOO is added to a meal it slows down the absorption of carbohydrates, Improves glucose regulation and reduces blood sugar spikes after a meal. This slows down blood sugar rises and keeps energy levels more stable.

Digestion and gut health

EVOO supports smooth digestive function. Polyphenols contribute to healthy gut flora and help limit harmful bacteria.

Saturation and weight

The healthy fats in extra virgin olive oil help you feel full for longer after a meal, which helps reduce overeating and snacking.

Absorption of vitamins and nutrients

Vitamins A, D, E, and K are fat-soluble. EVOO acts as a natural carrier, allowing the body to absorb these vitamins more efficiently. At the same time, EVOO itself provides valuable antioxidants.

Safe baking and roasting

Thanks to its high monounsaturated fat and antioxidant content, EVOO is very stable under heat. Extra virgin olive oil remains safe at normal cooking temperatures, contrary to popular belief.

EVOO and heating: simply safe

There are many misconceptions about frying in olive oil, but the facts are clear:

EVOO remains stable, safe and healthy at normal baking temperatures (up to approx. 180–210°C).
The antioxidants and the high monounsaturated fat content ensure that the oil oxidizes much less quickly than, for example, sunflower oil and refined oils.
Several studies have shown that EVOO is the most stable oil for frying, roasting and grilling.

Yes, you can bake with EVOO . Numerous scientific studies and international food authorities confirm this. Read more about it in our blog:Baking and Frying in Olive Oil

How do you use EVOO for your health?

Use at least one tablespoon of high-quality EVOO daily.
Always choose extra virgin — the least processed and most nutritious form.
Dark glass bottles protect the polyphenols.
Use EVOO both cold and warm: in salads, on vegetables, for frying or to finish dishes.