Key Takeaways
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Dietitians say extra virgin olive oil is the best all-around cooking oil for supporting heart, brain, and gut health thanks to its healthy fats and plant compounds.
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Using extra virgin olive oil in place of butter or other saturated fats may help with cholesterol, blood sugar balance, digestion, and overall inflammation.
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Choose extra virgin olive oil for dressings, drizzling, and everyday lower-heat cooking, store it away from light, and keep portions reasonable since it is calorie-dense.
Cooking oils have been getting plenty of attention in recent years, with concerns about certain options—like seed oils—causing people to pay closer attention to the oils they cook with and consume when eating out.
That said, there’s no shortage of healthy options to choose from when whipping up meals at home. While every oil offers its own unique health benefits, some support certain body systems more than others. To find out the best cooking oil for heart, brain, and gut health—areas of health Americans focus on most—we spoke with three registered dietitians. They all agreed that olive oil, especially extra virgin olive oil (EVOO), is the best choice for supporting not only the brain, heart, and gut, but other areas of health, too!
Meet Our Expert
What Makes Olive Oil Good for You?
When it comes to the health perks of olive oil, there’s plenty to love. “Extra virgin olive oil is the only oil I’d recommend for someone looking to support heart, brain, and gut health all at once,” says Anna Smith, MS, RDN, LDN, registered dietitian and owner of Anna Smith Nutrition.
These benefits are largely attributed to olive oil’s fatty acid profile and polyphenol content. “Polyphenols, a category of plant compounds, is associated with inflammation reduction and brain health benefits. According to a 2023 review, eleven studies found a positive association with olive oil and cognitive health,” explains Sheri Gaw, RDN, CDCES, dietitian and owner of Sheri The Plant Strong Dietitian. This may be because polyphenols have been found to potentially help protect neural pathways from cognitive decline.
These polyphenols are also to thank for the gut health benefits of olive oil. “They act as prebiotics that feed beneficial gut bacteria like Lactobacillus,” offers Gretchen Zimmermann, MBA, RDN, CDCES, CSOWM, DipACLM, registered dietitian and Spokesperson for the Academy of Nutrition and Dietetics. “EVOO may support a healthier gut microbiome and stronger gut barrier,” adds Smith. This is great news not only for digestive health, but immunity, brain health, and chronic disease prevention, as the gut microbiome positively supports several aspects of overall health.
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Meanwhile, the healthy fats in olive oil—especially the monounsaturated fat oleic acid—combined with its polyphenols, can be game-changing for heart health. “EVOO is associated with a lower risk of developing cardiovascular disease, especially when replacing butter, mayonnaise, and dairy fat. The polyphenols and type of fat found in EVOO work together to lower bad cholesterol and protect blood vessels from inflammation,” says Zimmermann.
Research validates these effects again and again. “According to a 2025 review, several studies show a reduced risk of cardiovascular disease with adherence to the extra virgin olive oil-rich Mediterranean Diet,” says Gaw.
Additionally, the fat content of olive oil helps slow digestion, blunting the blood sugar response—a key metabolic benefit, especially for people with type 2 diabetes or prediabetes. Olive oil is also an excellent source of the fat-soluble vitamin E, which can support immune and skin health.
Cooking with Olive Oil At Home
There are countless delicious ways to enjoy olive oil at home, too, from savory dishes to sweet treats.
When it comes to choosing an olive oil, extra virgin olive oil is the least refined option, so it retains more polyphenols and micronutrients, such as vitamin E, amplifying its health benefits. However, extra virgin olive oil has a lower smoke point—around 375°F to 400°F—making it less suitable for high-heat cooking compared to refined olive oil, which can generally be used at temperatures up to about 450°F.
Tips
When shopping for EVOO, look for a production or harvest date within the last two years. This indicates the oil is fresh and ready to use.
“At home, I keep it simple by whisking EVOO with white balsamic vinegar for an easy, flavorful salad dressing. To change it up, I add some local honey and Dijon mustard, too. It’s also great drizzled over fresh tomatoes and basil, or on avocado toast,” says Smith. Meanwhile Gaw reaches for EVOO for, “sautéing, roasting, and drizzling on food after cooking.” Whereas Zimmerman loves drizzling EVOO over grain bowls, soups, or fresh salads to retain its antioxidant potential—or cooking with it at lower temperatures.
Otherwise, this popular oil can also be used for sweet recipes like cakes, tarts, and even ice cream! Just be sure to keep olive oil in a dark place in the kitchen to extend its shelf life for as long as possible.
And while EVOO and regular olive oil are chock-full of health benefits, Smith still recommends enjoying them in moderation, as they are high-calorie foods. “Olive oil is about 120 calories per tablespoon, so portion awareness still matters—even though it’s a healthy fat,” she explains.
Read the original article on Real Simple