Extra virgin olive oil is one of the most studied fats in nutrition, and the evidence is consistently strong. Used daily, it’s associated with better heart health, improved metabolic markers, and a lower risk of chronic disease.

In large clinical studies, including the PREDIMED trial, diets enriched with extra virgin olive oil reduced major cardiovascular events by around 30%, and randomized trials show improvements in markers linked to heart disease as well as a lower risk of type 2 diabetes in high-risk groups.

What sets extra virgin olive oil apart is how it’s made. It’s the least processed form, extracted mechanically and retaining natural compounds called polyphenols, which are largely removed in refined oils commonly found in supermarkets. These compounds contribute both to its flavor and its health effects.

For daily use, a practical intake is around 20–50 grams per day, roughly 1.5–4 tablespoons, ideally used in place of butter or other saturated fats rather than added on top. Using it raw preserves most of these compounds, but extra virgin olive oil is still suitable for most home cooking, as it remains stable at typical kitchen temperatures.

We use Picual olives, a variety naturally high in oleic acid and rich in polyphenols such as oleacein and oleocanthal, which contribute to both its slightly peppery taste and its resistance to oxidation.