Olive oil, particularly extra-virgin olive oil within a Mediterranean dietary pattern, has been studied extensively for cardiovascular health.

• Heart disease: in the PREDIMED trial, 7,447 Spanish adults at high cardiovascular risk were assigned to a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet with nuts, or a reduced-fat control diet. The olive-oil group had about a 31% lower relative risk of major cardiovascular events over a median 4.8 years. The original 2013 report was retracted and republished in corrected form in 2018 after randomization irregularities; revised results were broadly similar. The findings support the dietary pattern; they do not establish that olive oil alone cuts risk by 30%.
• Inflammation: oleocanthal, a phenolic compound in some extra-virgin oils, has shown anti-inflammatory activity in laboratory studies. Its effects in humans at typical dietary intakes are not established well enough to compare olive oil with ibuprofen or other medicines.
• Blood pressure: some studies suggest olive oil, particularly within a Mediterranean pattern, may help support healthy blood pressure; the size of any effect from olive oil alone is uncertain.
• Brain and longevity: observational studies link higher olive oil intake with better cognitive outcomes and lower mortality, but they cannot prove olive oil itself prevents decline or extends lifespan.

For cardiovascular health, replacing some saturated fats with unsaturated fats is generally a more useful comparison than declaring one cooking oil best for every purpose.

Yes, for most everyday cooking. Extra-virgin olive oil suits sautéing, roasting, and many frying methods at appropriate temperatures. Its smoke point varies by oil and quality; roughly 375–410°F (190–210°C) is an approximate range, not a guarantee for every bottle. Some laboratory studies find better oxidative stability for olive oil than for certain seed oils under specific conditions, but results vary by oil and method. Avoid overheating any oil until it smokes. Refined olive oil may be more economical when you need large amounts for deep-frying.

There is no single evidence-based daily amount appropriate for everyone. Mediterranean-style diets often use olive oil as a main fat source, but intake varies. One tablespoon is about 120 calories, so adjust portions to your energy needs and to the foods the oil replaces.

Olive oil does not directly burn body fat, but it can fit a weight-loss diet when portions are measured and it replaces other fat sources. At about 120 calories per tablespoon, free-pouring can add far more than intended, so measure what you use and count it in your overall intake.

Olive oil can help increase calorie intake without adding much food volume: one tablespoon adds about 120 calories to vegetables, grains, soups, or sauces. Start with a measured portion and track your overall intake. It provides mostly monounsaturated fat, but healthy weight gain also depends on adequate protein, varied foods, and an appropriate overall surplus.

Olive oil is not a direct muscle-building food, but it can supply energy to support a calorie surplus. Its phenolic compounds are studied for biological effects, but evidence that typical dietary amounts improve muscle recovery is limited. Adequate protein, progressive training, and sufficient total energy remain the priorities. Cooking your protein in it is a practical way to add calories.

• Look for: a recent harvest date when available, a producer with clear sourcing, and packaging that limits light exposure, such as a dark bottle or tin.
• Peppery bite: a peppery or bitter taste can be a normal characteristic of extra-virgin oil and may reflect phenolic compounds, but taste alone cannot measure polyphenol content or verify quality.
• Storage: keep the bottle tightly closed in a cool, dark place away from the stove and sunlight. Heat, light, and oxygen speed oxidation and reduce quality and phenolic content. Buy a size you can use while the oil stays fresh, and check aroma and taste for rancidity.