Key Takeaways

  • Extra virgin olive oil is high in healthy fats and antioxidants.
  • Help protect your heart and lower the risk of stroke.
  • Support brain health and lower the risk of Alzheimer’s disease.
  • Help control blood sugar and may reduce the risk of type 2 diabetes.
  • Reduce joint pain and inflammation in people with rheumatoid arthritis.

Extra virgin olive oil

Most of us have a bottle of extra virgin olive oil sitting somewhere in the kitchen. Maybe you use it to mix salad dressings, or drizzle over grilled bread. In Malaysia, it might not be a traditional pantry item. But many home cooks are starting to incorporate it into local dishes like substituting it for other oils in nasi goreng or pairing it with seafood and greens.

But extra virgin olive oil is more than just a versatile cooking oil. It’s one of the oldest and most studied ingredients in the world of nutrition. It is used for centuries in Mediterranean cultures not just for flavor, but for its health-supporting properties.

In this article, we’ll explore what makes EVOO so beneficial, the health conditions it may help manage or prevent, and why this oil deserves more attention in both modern diets and everyday kitchens.

What Is Extra Virgin Olive Oil?

Extra virgin olive oil is the highest quality olive oil. It's cold-pressed, unrefined, and packed with natural compounds like antioxidants and healthy fats. Compared to regular olive oil, EVOO has a more robust flavor and retains more bioactive compounds thanks to minimal processing.

Each tablespoon contains:

  • 13% of the Daily Value (DV) for vitamin E
  • 7% of the DV for vitamin K
  • High levels of monounsaturated fats (especially oleic acid)
  • Potent antioxidants including oleocanthal, oleacein, and polyphenols

These compounds offer a wide range of health benefits, particularly for inflammation-related conditions.

Health Benefits of Extra Virgin Olive Oil

1. Supports Heart Health

Cardiovascular disease remains a leading cause of death worldwide. One of the easiest ways to protect your heart is through diet and EVOO can help.

Research shows that EVOO helps:

  • Lower inflammation by reducing markers like C-reactive protein (CRP)
  • Protect blood cholesterol from oxidative damage
  • Improve the function of blood vessels

Oleocanthal, a key antioxidant in EVOO, has anti-inflammatory properties that work similarly to ibuprofen. It helps to reduce chronic inflammation without the side effects of medication.

What is C-reactive protein (CRP)?

C-reactive protein (CRP) is something your body makes when it's hurt or fighting an infection. Imagine your body has an alarm system. When something goes wrong like when you get sick, the alarm goes off, and your body starts sending help to fix the problem. Part of that help is making CRP. So, when doctors check your blood and see a high CRP level, it means your body might be inflamed (swollen or irritated inside)

Do You Know What Else Is Good for Heart Health?

While extra virgin olive oil is great for your heart, it’s not the only food that helps. Omega-3 fatty acids, found in foods like salmon, sardines, chia seeds, and walnuts, are also powerful heart-protecting nutrients.

Omega-3s can help lower blood pressure, reduce triglycerides (a type of fat in your blood), and keep your arteries flexible and healthy. Just like the healthy fats in olive oil, omega-3s support a strong cardiovascular system when eaten regularly as part of a balanced diet.

2. May Help Prevent Stroke

Stroke happens when blood flow to the brain is interrupted, either by a clot or bleeding. In Malaysia, stroke affects tens of thousands each year and is a major cause of long-term disability.

A review of studies involving over 800,000 people found that olive oil was the only monounsaturated fat associated with a reduced risk of both stroke and heart disease. However, not all research agrees. Some studies show no direct link between olive oil intake and stroke prevention.

Despite these mixed findings, adding EVOO to your diet is generally considered a heart-healthy choice that may also support brain health.

3. May Lower the Risk of Alzheimer’s Disease

Alzheimer’s disease is a neurodegenerative condition marked by memory loss and cognitive decline. A key feature of the disease is the buildup of beta-amyloid plaques in the brain.

Research suggests that EVOO may:

  • Reduce amyloid plaque buildup
  • Decrease neuroinflammation and oxidative stress
  • Strengthen the brain’s protective barrier

One long-term study followed adults over 28 years and found that those who consumed more than 7 grams of olive oil per day had a 28% lower risk of dying from dementia-related causes, regardless of the overall quality of their diet.

These findings suggest EVOO could play a supportive role in protecting against cognitive decline, especially when combined with a Mediterranean-style diet.

Summary

Sometimes, when people get very old, their brain can get a little sick. This can make them forget names, get lost, or feel confused. That kind of sickness is called Alzheimer’s disease. Inside the brain, little sticky bits (like tiny pieces of glue) can pile up and make it hard for the brain to work. But EVOO keeps the sticky stuff from piling up and helps keep the brain strong and clean.

4. May Reduce Type 2 Diabetes Risk

Type 2 diabetes is a chronic condition that affects how your body uses insulin. Diet plays a major role in both its prevention and management.

A study found that people with prediabetes who consumed 55 mL of oleanolic acid–enriched olive oil daily were 55% less likely to develop type 2 diabetes compared to those who didn’t.

Another study found that supplementing with olive oil significantly reduced fasting blood sugar and plasma glucose levels in people with type 2 diabetes. These results suggest that incorporating EVOO into your meals may help regulate blood sugar and improve insulin sensitivity.

5. May Help Manage Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune condition that causes painful inflammation in the joints. While the exact cause remains unclear, chronic inflammation plays a central role.

Studies suggest that EVOO may:

  • Reduce markers of inflammation such as CRP
  • Decrease disease severity in people with more advanced arthritis
  • Support joint health when combined with other anti-inflammatory foods

Although more research is needed, early findings indicate that olive oil may be a beneficial addition to an anti-inflammatory treatment plan for autoimmune diseases like rheumatoid arthritis.

The Bottom Line

Extra virgin olive oil may be sitting quietly on your kitchen counter. But it deserves a place on your health radar. From protecting your heart and brain to helping regulate blood sugar and reduce inflammation, the evidence is clear that this oil is more than just a cooking fat.

Incorporating EVOO into a balanced, whole-food diet is a simple and powerful way to support long-term health. Whether you're stirring it into a Malaysian dish or drizzling it over roasted vegetables, every tablespoon is a step toward better well-being.