If you're trying to eat healthier, it can be hard to know where to begin. With so much conflicting nutrition advice out there, the first step often feels overwhelming.
But sometimes, small, consistent changes make the biggest difference—and one of the simplest is using extra virgin olive oil every day.
Extra virgin olive oil (EVOO) is more than just a flavorful cooking oil. It’s a core part of the Mediterranean diet and has been studied extensively for its effects on heart health, inflammation, and long-term wellness. Its benefits are well established in both traditional diets and modern clinical research.
In this article, I’ll walk you through what makes EVOO different from other oils, how to choose a high-quality bottle, and six science-backed reasons to make it a daily habit.
If you're looking for a simple, proven way to support your health without overhauling your entire diet, this is a great place to start.
What Exactly Is Extra Virgin Olive Oil?
If you’ve ever tasted a drizzle of really good olive oil that’s rich, slightly peppery, and full of flavor, then you already know it’s not like the usual stuff on the shelf. That difference comes from how it’s made and what it still contains.
Extra virgin olive oil, or EVOO, is the highest grade of olive oil. It’s produced by cold-pressing fresh olives without using heat or chemicals. This gentle method helps preserve the oil’s natural nutrients. You’re getting vitamin E, antioxidants, and polyphenols that are often lost in more processed oils.
The flavor is another reason EVOO stands out. Depending on the olives and when they’re harvested, the taste can be grassy, fruity, or even a little spicy. Its low acidity is a sign of quality. And the high content of monounsaturated fats makes it a smart choice for supporting heart health.
If you’re just starting to use EVOO, think of it as a daily upgrade. It brings more than flavor to your meals. It also adds nutrients that support your health in a way other oils don’t.
Why the Right Olive Oil Makes All the Difference
Walk down any grocery store aisle and you’ll see dozens of bottles labeled “extra virgin olive oil.” The label might be the same, but the quality inside those bottles varies more than you might expect.
A truly high-quality EVOO is made from fresh olives that are cold-pressed without heat or chemicals. This process keeps the natural antioxidants and nutrients intact. If those compounds are missing, you lose the benefits you’re probably buying the oil for in the first place.
One easy way to spot a better bottle is by checking the harvest date. Not just the best-by date—look for when the olives were actually picked and pressed. Fresher oil gives you stronger flavor and more nutritional value. Try to use it within 12 to 18 months from that date for the best results.
You’ll also want to pay attention to packaging. Go for dark glass bottles or tins, not clear plastic. Exposure to light and heat breaks down the polyphenols and vitamin E in the oil. And when possible, choose single-origin or estate-produced oils. These tend to be more carefully made and are easier to trace back to the source.
Certain regions are especially known for producing exceptional olive oils. Countries like Greece, Italy, and Spain have long histories of olive cultivation, and many of their small estates focus on quality over mass production. Look at the back of the bottle for clues. A high-quality EVOO will usually name the specific country or even the farm it comes from. If the label says “mixed EU oils” or lists multiple countries, that’s a sign it’s a blended product. These blends are often lower in quality and harder to trace.
One brand I often recommend is Laconiko Extra Virgin Olive Oil. It’s a single-origin oil known for its clean, peppery flavor and high polyphenol content. Choosing a bottle like this means you’re getting more than just cooking oil. You’re choosing something that supports your health with every drop.
6 Proven Ways Olive Oil Supports Your Health
When you use extra virgin olive oil (EVOO) consistently, the benefits go far beyond taste. Here are six ways this one ingredient can support your overall health and wellness.
1. Supports Heart Health
EVOO is one of the most heart-friendly fats you can eat. It’s rich in monounsaturated fats like oleic acid, which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. It also helps lower blood pressure and supports flexible, healthy blood vessels. Long-term studies show that regular EVOO consumption is linked to a reduced risk of heart disease and stroke. It’s a major reason why the Mediterranean diet is so often recommended for cardiovascular health.
2. Reduces Chronic Inflammation
EVOO contains a natural compound called oleocanthal, which works similarly to anti-inflammatory medications like ibuprofen. This makes it useful for helping calm the low-grade, chronic inflammation that contributes to conditions like arthritis, heart disease, and some cancers. The polyphenols in high-quality olive oil help interrupt the inflammation process before it gets out of hand.
3. Protects Brain Health
There’s growing evidence that olive oil helps protect cognitive function as you age. Studies have linked regular use of EVOO with better memory, slower mental decline, and a lower risk of neurodegenerative diseases like Alzheimer’s. Researchers believe this is partly due to its antioxidant content, which reduces oxidative stress in brain cells and supports cell repair.
4. Provides Antioxidant Defense
Olive oil is loaded with antioxidants that help neutralize free radicals. These unstable molecules are known to damage cells and contribute to aging, as well as many chronic diseases. The polyphenols in EVOO provide your body with extra defense against oxidative stress, which is a major driver of long-term health issues.
5. Helps with Weight and Blood Sugar Control
Even though it’s a fat, EVOO may actually support healthy weight management. It’s satisfying and helps you feel full, which may reduce the tendency to overeat. Some research also shows that it can improve insulin sensitivity, helping stabilize blood sugar—especially important if you’re at risk for metabolic syndrome or type 2 diabetes.
6. Promotes Longevity and Whole-Body Wellness
In cultures where olive oil is a daily staple, people tend to live longer and experience fewer chronic diseases. Places like Greece and southern Italy have some of the highest life expectancies in the world. Olive oil isn’t the only factor, but it’s a consistent part of the picture. It’s not a trend—it’s a long-term habit that supports healthy aging and overall vitality.
The Takeaway?
Just one or two tablespoons of EVOO a day can create a ripple effect in your health. It’s a small, practical habit that adds up over time.
Let's look at the multitude of ways you can start incorporating this beneficial food product into your life.
How to Use EVOO in Your Daily Diet
The easiest way to benefit from extra virgin olive oil is to start using it regularly. The good news is that you don’t need to change your entire diet or learn a bunch of new recipes to make it work. You just need to know when and how to use it.
Start by cooking with it. EVOO has a moderate smoke point of about 375°F (190°C), which makes it great for most types of stovetop or oven cooking. You can sauté vegetables, roast potatoes, warm grains, or gently sear proteins like chicken or fish. It’s not the best choice for deep frying or extremely high heat, but for everyday cooking, it’s stable and flavorful.
Next, use it raw whenever you can. Drizzle it over your meals right before serving. A splash over roasted vegetables, pasta, or soup can make the flavor richer and give your meal a nutritional boost. You can also use it in simple vinaigrettes with lemon juice or vinegar, or pour it into a small dish with herbs and sea salt for dipping bread.
Another helpful habit is replacing less healthy fats. EVOO can take the place of butter or processed vegetable oils in many situations. Use it to grease your pans, cook eggs in the morning, or even bake with it. Muffins, cakes, and quick breads often work well with olive oil, and you’ll be swapping in something much better for your heart and metabolism.
So how much should you use? Most of the research suggests that one to two tablespoons a day is enough to give you the health benefits. You’ll easily reach that amount if you use it for both cooking and finishing meals. A little goes a long way, and consistency is what matters most.
If you’re planning to use EVOO raw—for example, in salad dressings or as a drizzle—go with a bold, high-quality bottle. Oils with strong peppery notes or grassy flavors, like Laconiko, really shine when you don’t cook them. You’ll taste the difference, and you’ll get the highest concentration of antioxidants and polyphenols.
How to Store EVOO So It Stays Fresh and Potent
Buying a high-quality bottle of extra virgin olive oil is a great first step, but how you store and handle it is just as important. If it's exposed to the wrong conditions, the antioxidants and healthy fats that make EVOO so beneficial can break down before you’ve had a chance to use them.
The first thing to watch out for is light. Olive oil doesn’t do well in sunlight or bright kitchen light, especially if it's in a clear bottle. Always choose dark glass or metal containers, and keep the bottle in a cool, dark place like a pantry or cupboard. Avoid storing it near the stove or on the countertop if it's exposed to direct sun. Heat and UV light can degrade the oil quickly.
Air is another factor. Once the bottle is opened, oxygen slowly starts to break down the oil’s polyphenols and vitamin E. That’s why it’s best to use your EVOO within three to six months after opening. If you tend to buy large tins or bottles, you can pour a smaller amount into a tightly sealed glass bottle for daily use. This helps reduce exposure and keeps the rest of your oil fresh for longer.
Temperature also plays a role. You don’t need to refrigerate EVOO, but you should keep it away from heat. Room temperature is fine as long as it’s consistent and not near a hot appliance. And while the oil can tolerate medium-heat cooking, avoid using it for deep frying or high-heat searing. Excessive heat will damage the very compounds you’re trying to preserve.
Think of EVOO as both a nutrient-dense food and a functional health tool. Store it like you would any ingredient that you care about—somewhere cool, dark, and safe from oxidation. When handled right, each tablespoon gives you the full flavor and health value you’re paying for.
Final Thoughts: A Small Habit With a Big Impact
If you’re trying to take better care of your body without adding more stress to your routine, extra virgin olive oil is a smart place to start. It’s simple to use, backed by research, and easy to work into the meals you’re already making.
You’ve learned how to spot a high-quality bottle, how to store it properly, and how to use it throughout the day. More importantly, you now know why it matters. Just one or two tablespoons a day can support your heart, protect your brain, reduce inflammation, and promote long-term health in a way few foods can.
There’s no need to overhaul your diet overnight. Try one small change—a drizzle over lunch, a new dressing for your salad, or a swap for less healthy fats in your cooking. These little adjustments can add up over time.
And if you’re curious about even more ways to use EVOO, stay tuned. In a future article, we’ll look at how this ingredient can go beyond the kitchen and support your health in unexpected ways.
References
- Álvarez-Amor, L., Sierra, A. L., Cárdenas, A., López-Bermudo, L., López-Beas, J., Andújar, E., Pérez-Alegre, M., Gallego-Durán, R., Varela, L. M., Martin-Montalvo, A., Berná, G., Rojas, A., Robles-Frías, M. J., Hmadcha, A., Romero-Gómez, M., Kleemann, R., & Martín, F. (2021). Extra virgin olive oil improved body weight and insulin sensitivity in high fat diet-induced obese LDLr⁻/⁻.Leiden mice without attenuation of steatohepatitis. Scientific Reports, 11(1), 8250. https://doi.org/10.1038/s41598-021-87761-3
- Doménech, M., Roman, P., Lapetra, J., García de la Torre, N., & López Miranda, J. (2009). Anti-inflammatory effects of olive oil: Oleocanthal inhibits cyclooxygenase (COX) enzymes. Nature Clinical Practice Rheumatology, 5(9), 534–535. https://www.nature.com/articles/ncprheum0023
- Guasch-Ferré, M., Willett, W. C., & Martínez-González, M. A. (2022). Olive oil consumption and risk of total and cause-specific mortality: A prospective cohort study and meta-analysis. JAMA Network Open, 5(4), e229160. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2818362
- Loffredo, L., Carnevale, R., Pignatelli, P., & Violi, F. (2018). Antioxidant and anti-inflammatory properties of Mediterranean diet: Impact on cardiovascular health. Frontiers in Cardiovascular Medicine, 5, Article 188. https://www.frontiersin.org/articles/10.3389/fcvm.2018.00188/full
- Salvadó, J., Martínez-González, M. A., Stampfer, M. J., & Hu, F. B. (2022). Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults. Journal of the American College of Cardiology, 79(2), 101–112. https://doi.org/10.1016/j.jacc.2021.10.041
