Key Points
Choosing the right cooking oil, like extra-virgin olive oil, can improve your heart health and overall wellness.Extra-virgin olive oil is packed with monounsaturated fats and antioxidants that lower inflammation and support heart health.Use extra-virgin olive oil in place of butter or other saturated fats to maximize its health benefits.
If you’re looking for small yet impactful ways to improve your nutritional intake, consider the oil you cook with. Some options are particularly high in unsaturated fats, or “good” fats, which benefit the body when consumed regularly. In contrast, others have more saturated fats, or “bad” fats, that can lead to health issues when consumed in high amounts. And as we use oil so often—whether we’re pan-frying an omelet, or sautéing vegetables—it’s certainly worth thinking about.
So, what’s the healthiest oil for cooking? According to registered dietitians, extra-virgin olive oil wins first place. Here’s why.
Why Extra-Virgin Olive Oil Is the Healthiest Cooking Oil
Extra-virgin olive oil is best for various low-to-medium heat cooking methods, says Kacie Vavrek, MS, RDN, LDN, CSSD, registered dietitian at The Ohio State University Wexner Medical Center. Examples include sautéing, pan-frying, and baking, according to the experts at Iowa State University and Olive Wellness Institute. Here’s why it gets the green light from dietitians.
Supports Heart Health
Most of the fats in extra-virgin olive oil are monounsaturated fats. When used in place of saturated fats, they can lower LDL (“bad”) cholesterol while maintaining or slightly increasing HDL (“good”) cholesterol, says Vavrek. This reduces plaque buildup in arteries and lowers cardiovascular risk, she notes. Additionally, monounsaturated fats reduce systemic inflammation, metabolic stress, and oxidative stress, all of which can support healthier blood vessels, says Vavrek.
Lowers Inflammation
“The monounsaturated fats in olive oil, especially oleic acid, may help reduce inflammation by influencing the production of certain inflammatory molecules,” says Kiran Campbell, registered dietitian at Covenant Healthcare Saginaw and creator of Kiran Campbell Nutrition. “Extra-virgin olive oil also contains natural plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. These compounds help protect cells from oxidative stress, which is closely linked to inflammation,” Campbell says. This is noteworthy because chronic inflammation is associated with diseases such as heart disease, diabetes, and cancer, says Vavrek.
Manages Oxidative Stress
“Olive oil contains antioxidants such as vitamin E (tocopherols), oleuropein, and hydroxytyrosol. These compounds help neutralize free radicals, reducing oxidative stress and protecting lipids, proteins, and DNA from damage,” says Vavrek. They also help lower chronic inflammation, support heart health, and improve blood vessel function, according to Vavrek.
Helps Brain Function
Consuming extra-virgin oil can be good for your brain, too. Specifically, the monounsaturated fats and polyphenols in the oil may help protect cells from oxidative damage and support healthy blood flow to the brain, notes Campbell. In fact, research suggests that diets rich in olive oil, such as the Mediterranean diet, are associated with better cognitive function and a lower risk of cognitive decline with age, says Campbell. “While olive oil is still a calorie-dense food, the combination of healthy fats and antioxidants appears to provide protective benefits that extend beyond heart health,” she says.
The Best Way to Use Extra-Virgin Olive Oil
To get the most out of extra-virgin olive oil, it’s important to use it in place of saturated fats—rather than as an addition. “For example, using extra-virgin olive oil instead of butter when cooking or in recipes can help lower LDL cholesterol and improve overall lipid profiles,” says Campbell. “But if olive oil is simply added on top of an already high-fat diet, the extra calories may outweigh the benefits. Think of olive oil as a smart swap, not just an addition,” Campbell says.
How Much to Eat
It’s recommended to consume one to two tablespoons of extra-virgin olive oil, says Vavrek. “This amount has been associated with improved heart health, lower inflammation, and reduced cardiovascular disease risk when used in place of saturated fats as part of a healthy diet, such as the Mediterranean diet,” Vavrek says.
Expert-Approved Ways to Use Extra-Virgin Olive Oil
“There are many simple ways to enjoy extra-virgin olive oil in everyday meals,” says Campbell. Here are several ways to use it at home, as provided by Campbell:
Make a dip for bread with extra-virgin olive oil, herbs, and spices
Use olive oil as a base for homemade salad dressings, marinades, hummus, and pesto
Sauté vegetables, roast potatoes, meats, and fish with olive oil
Drizzle it over grains or roasted vegetables before serving for extra flavor and healthy fats
Toss cooked pasta with extra-virgin olive oil to prevent clumping
“Small changes like these make it easy to incorporate more olive oil into your diet without changing your entire cooking routine,” notes Campbell.
Dining and Cooking