James' World 2

It helps keep your heart healthy.

Of all the plant-based oils, olive oil has among the highest concentrations of monounsaturated fats and polyphenols. These compounds, particularly one called oleic acid, work to balance cholesterol levels, lower blood pressure, and keep the heart healthier over time.

In a large 2018 clinical trial in Spain, people at high risk of cardiovascular disease who followed a Mediterranean diet supplemented with extra-virgin olive oil (at least four tablespoons per day) reduced their risk of heart attack, stroke, and death from cardiovascular causes by 30 percent, compared with a group who followed a low-fat diet.

“One single food cannot have the same effect as the whole Mediterranean cuisine,” Dr. Itsiopoulos said. “Still, even a few tablespoons of olive oil consumed per day can have a significant cardiovascular benefit.”

It can reduce inflammation.

Along with its polyphenols, olive oil contains other antioxidants like vitamin E and squalene. These all help to reduce inflammation and oxidative stress, both of which can cause cell damage and disease, said Elena M. Yubero-Serrano, a research scientist at the Spanish National Research Council who studies the relationship between food and aging.

Olive oil may also benefit metabolic health by improving blood sugar control and potentially lowering the risk of Type 2 diabetes, Dr. Yubero-Serrano said.

It’s good for your brain.

The healthy fats and antioxidants in olive oil also help protect the brain and reduce the risk of cognitive decline, said Marta Guasch-Ferré, a nutrition researcher and associate professor at the University of Copenhagen.

Analyzing the health data of more than 90,000 U.S. adults over 28 years, Dr. Guasch-Ferré and her team found that those who consumed more than half a tablespoon of olive oil per day had a 28 percent lower risk of dying from dementia compared with those who never or rarely consumed olive oil. They also had a significantly lower risk of dying from cardiovascular disease, respiratory disease, and cancer.

Much of this research is observational, so it’s difficult to prove cause and effect for a single food. Still, the findings support replacing sources of saturated fats (like butter, mayonnaise or margarine) with olive oil to stave off premature death, Dr. Guasch-Ferré said.

What’s the healthiest way to enjoy it?

Olive oil is extracted by crushing olives. Doing this at low temperatures produces the highest quality olive oil (extra-virgin). Refined and blended varieties, including regular olive oil, are at least partially extracted using heat, chemicals or mechanical methods.

The more processing, the fewer nutritional benefits, Dr. Yubero-Serrano said. Regular olive oil is a good source of healthy fats. But extra-virgin is the “gold standard” when it comes to nutrition because of its polyphenols and other antioxidants, she said.

Olive oil can get a bad rap because it’s high in calories — about 120 per tablespoon. But if you eat it in moderation, and in place of less healthy sources of fat like butter, it’s unlikely to sabotage your health goals. For most people, one to four tablespoons per day is a good target for health and longevity, experts say.

With that, here are some recipes from NYT Cooking.

1. House Dressing

This mustard-shallot vinaigrette, rich and fruity with olive oil, gets its smooth balance from the addition of warm water.

Recipe: House Dressing

2. Olive Oil-Poached Tuna With Garlic Aioli

Bathing fish in olive oil makes it deeply flavorful and juicy. Here, the leftover oil is blended into aioli.

Recipe: Olive Oil-Poached Tuna With Garlic Aioli

3. Creamy Cauliflower Soup With Rosemary Olive Oil

Infusing olive oil with fresh rosemary enriches this vegan cauliflower soup — or any other soup, salad, or vegetable platter.

Recipe: Creamy Cauliflower Soup With Rosemary Olive Oil

Infusing olive oil with fresh rosemary enriches this vegan cauliflower soup — or any other soup, salad, or vegetable platter.

Recipe: Creamy Cauliflower Soup With Rosemary Olive Oil