“Fats” tend to get a bad rap because they can be dense in calories – and too much saturated and trans fats can lead to build up in your arteries, leading to dangerous cardiovascular disease and stroke. 

But fats are also vital for our health. The American Heart Association says fats help give your body energy, support cell function, protect your organs, keep your body warm, absorb nutrients and produce hormones. 

One of the most highly recommended “good” fats is olive oil. We spoke with Kat Benson, a registered dietitian with Top Nutrition Coaching, to find out everything you need to know about olive oil. 

Is olive oil healthy?

Yes!

“Olive oil is one of the most commonly recommended oils for a variety of reasons, and with little controversy,” says Benson. 

It’s exactly what you would think: olive oil is extracted from olives. And olives have many benefits. “The oil is extracted from olives, and is rich in unsaturated fatty acids, especially an unsaturated fatty acid called oleic acid, which is a fatty acid linked to reduced inflammation when consumed,” Benson explains. 

But the benefits don’t end there. 

“Olive oil is rich in antioxidants, which help combat damage in the body in a variety of ways,” says Benson. She further explains, “Studies have linked olive oil consumption to improved cardiovascular health, reduced joint pain, brain health and more.” 

Benson also explains that oil olive can help with the absorption of important fat-soluble vitamins like vitamin D, vitamin A, vitamin E and vitamin K. 

Is there a downside to olive oil?

It depends on what your goals are.

“As with any fat, olive oil is a high source of calories, which can be very helpful when trying to restore/increase weight depending on the amount consumed,” says Benson. 

But, of course, it can lead to too much weight gain. 

Additionally, variety in the healthy fats that you consume is key. Benson urges, “It’s important to include a variety of fats in your dietary intake as olive oil does not contain all the essential fatty acids we need. Consider adding a variety of healthy fat sources into your diet outside of olive oil, such as fatty fish (e.g. salmon, mackerel, sardines), avocados, flaxseeds, chia seeds, and walnuts, or consider a supplement if advised by your healthcare provider.” 

Is it OK to have olive oil every day?

It depends on the individual person, what what one’s particular health status is, their activity level, and what else they have consumed that day. But generally, it is safe for everyday consumption. Benson explains, “Olive oil can fit well into daily intake. The recommended amount of olive oil to consume per day can vary based on individual dietary needs, overall diet, activity level, and health status. A general guideline is to consume about 1-2 tablespoons of olive oil daily. This amount is associated with health benefits, such as reduced inflammation and a lower risk of heart disease.”

What is the healthiest oil to cook with?Most have some benefits but these two might be best.