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.
Update as of June 24, 2025: We checked all product prices and availability and completed additional testing. Our No. 1 pick for the healthiest olive oil remains unchanged.
Table of contentsThe health benefits of olive oil
When studying nutrition, one of the first things students learn is the range of benefits associated with the intake of healthy fats like olive oil. Even in past eras when it seemed the whole country was swearing off fat altogether (hello, the ’90s!), we spent our 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 data 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:
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, a 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 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: “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,” says 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.
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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 says. “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, a 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.
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.
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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 16 olive oils to include in a taste test, including several that are readily available at national grocers.
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.
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Healthiest olive oil overall
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More healthy olive oils we like for 2025
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Factors to consider when choosing 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:
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 Yahoo 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.
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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 (thanks to its use of Koroneiki olives, a high-polyphenol varietal), 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, however, 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.
Wildly Virgin João’s Arbosana ($31): This was previously our favorite small batch oil, but it has since sold out and is no longer available. If it comes back in stock, it’s worth a buy. The factors we liked the most included the brand’s transparency about the oil’s origins and method of harvest, as well as the inclusion of a certificate of analysis that showed a very low acidity level that indicates the oil is high-quality and likely to have preserved a high level of antioxidants during processing. As far as taste, this oil provides a more bitter flavor with a deep, earthy tone. It wasn’t our favorite flavorwise, but there was no unpleasant aftertaste and was good as a dipping oil.
LTH Arbosana Olive Oil ($30): We previously included this oil as our top choice for “best for dipping and drizzling,” but we were on the fence about it at the time. The flavor is good — light, smooth and fruity — and it’s a generally affordable pick with a high polyphenol level of 584.2 mg/kg. But the lack of information on harvest date and other harvesting details, as well as the lack of additional certifications to make it standout, ultimately had us remove it from the list in favor of an option with good flavor, high polyphenols and extensive details on regarding its harvest.
Wildly Virgin Virgulino’s Coreana ($44): This is the third Wildly Virgin oil we’ve tested, and like the others, it gets high marks for harvest transparency. It could easily be selected as a “best small batch,” but it has slightly lower polyphenol levels (479 mg/kg) than our current selection. We also didn’t like the somewhat deeper, “rootier” flavor when compared to the lighter Wildly Virgin Joaquim’s Selection.
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FAQsWhat 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.
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Meet the 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
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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.
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