Olive oil isn’t just delicious—it’s one of the most studied “everyday” foods linked to heart and metabolic health. Large cohorts show that swapping even ½ Tbsp daily in place of butter/mayo/dairy fat tracks with lower all-cause and cardiovascular mortality, while the landmark PREDIMED trial found fewer major cardiac events on a Mediterranean diet rich in extra-virgin olive oil (EVOO). American College of CardiologyPubMedNew England Journal of Medicine
Olives Ready for Pressing
Why EVOO is different
Naturally high in oleic acid (a mono-unsaturated fat) and rich in polyphenols (like hydroxytyrosol) that act as antioxidants. The EU even allows a specific health claim—if an oil supplies ≥5 mg of hydroxytyrosol and related compounds per 20 g (about 1½ Tbsp), it “helps protect blood lipids from oxidative stress.” Check labels; not every bottle qualifies. EFSA JournalPMC
Cooking is OK. Despite internet myths, smoke point isn’t a good predictor of a cooking oil’s safety. EVOO’s low polyunsaturated fat plus antioxidants make it comparatively heat-stable in real-world cooking. ScienceDirectAbout Olive Oil
EVOO Wellness 101 — Sidebar
At-a-glance
Best use: Replace butter/mayo/cream and other animal fats with extra-virgin olive oil (EVOO).
Daily target: ~1 Tbsp/day (about 120 kcal), ideally as a swap, not an add-on.
Why it helps: High in oleic acid (heart-friendly monounsaturated fat) + polyphenols (antioxidants).
What makes EVOO different
Polyphenols (antioxidants): Typically ~100–500+ mg/kg in fresh EVOO; “early harvest/robust” styles tend to be higher.
EU health claim: Oils providing ≥5 mg hydroxytyrosol & related compounds per 20 g (≈1½ Tbsp) may “help protect blood lipids from oxidative stress.”
Oleic acid: Usually 70–80% of EVOO’s fat profile—helps improve the overall fat quality of your diet.
A simple daily plan (that you’ll actually do)
Breakfast: Drizzle on eggs or yogurt + savory toppings.
Lunch: Dress salads/grain bowls (1–2 tsp).
Dinner: Sauté vegetables/fish at moderate heat; finish soups or roasted veg with a splash.
Swap smart: Use EVOO instead of butter on toast, baked potatoes, or steamed veg.
Myth vs. fact (cooking & safety)
Myth: “EVOO can’t be heated.”
Fact: EVOO is stable for normal cooking thanks to low PUFA content and protective antioxidants. Sauté/roast confidently; avoid smoking/overheating like any oil.Myth: “Higher smoke point = healthier.”
Fact: Oxidation resistance depends more on fatty-acid profile + antioxidants than on labeled smoke point.
Freshness & storage (wellness depends on it)
Buy fresh: Prefer a harvest date (not just “best by”). Aim to use an opened bottle within 2–3 months.
Protect from the elements: Dark glass or bag-in-box; keep cool, dark, and capped (not by the stove).
Taste tells: Bitter/peppery notes often signal higher polyphenols—good for wellness (and flavor).
Choosing oils for higher polyphenols
Look for “early harvest,” “robust,” or “intense” on tasting notes.
Varietals often tested as higher: Koroneiki, Picual, Coratina (still varies by farm/season).
Trust signals help: COOC, NAOOA Certified, or EU PDO/PGI on origin/standards.
Who benefits most
Anyone replacing animal fats with EVOO (the swap is the win).
People aiming to support cardiometabolic health as part of a Mediterranean-style pattern (more plants, legumes, fish, nuts).
Quick cautions
Calories count: 1 Tbsp ≈ 120 kcal—swap, don’t simply add.
Allergies/intolerances: Rare but possible; if you have specific medical conditions or are on a restricted-fat diet, ask your clinician.
How much and how to use it
Aim for ~1 Tbsp/day, especially if you’re replacing butter/mayo or other animal fats. Easy wins: dress grains and salads, drizzle on cooked veg, finish soups, or sauté at moderate heat. American College of Cardiology
Buying real quality (fast checklist)
Look for third-party seals: COOC (California Olive Oil Council) and NAOOA Certified (meets IOC standards, off-the-shelf re-testing). In Europe, PDO/PGI indicates protected origin rules.
Prefer harvest date (not just “best by”), dark glass or bag-in-box, and store cool/dark. (Freshness & storage affect polyphenols and flavor.)
Best Olive Oil Subscriptions (By-Mail)
Below are reputable, widely known options with distinct value props. Pricing and perks change—think of this as a starting map; click through for current details.
Curated “world tour” clubs
Fresh-Pressed Olive Oil Club – Quarterly drops of just-pressed EVOOs from different hemispheres/estates; long-running program with tasting notes and recipes. (Typical offer: three 500 ml bottles per quarter; U.S. only.)
Olive Oil Lovers – Olive Oil of the Month Club – Monthly single-bottle curation from a large specialty retailer; easy on/off and giftable terms. Good for discovering styles (Picual, Koroneiki, etc.).
California craft producers (producer-direct)
Fat Gold (California) – Four seasonal 500 ml tins/year (single-varietal batches) milled for subscribers; ships Sep/Dec/Mar/Jun. Transparent, indie producer; annual plan.
California Olive Ranch – Flexible subscribe-and-save across formats (including economical bag-in-box). Great “everyday” EVOO that food editors frequently recommend.
Design-forward U.S. brands with flexible autoship
Brightland (California) – Subscribe to core EVOOs or flavored oils; choose 1/2/3-month cadence; easy date edits. Strong transparency + gift-friendly packaging.
Graza – Squeeze-bottle EVOO with subscribe-and-save (and curated bundles). Recently added a high-heat product (“Frizzle”) for frying/grilling. This is the subscripting that Beth and I are now on!
Greek & Italian specialists
Kosterina (Greece, U.S.-based) – Early-harvest Koroneiki (high-polyphenol style) with 1/2/3-month subscription options.
EXAU (Calabria) – Small producer run by a U.S.–Italian duo; quarterly “Olive Oil Club” tiers; highly regarded for education and transparency.
U.K./EU notable
The River Café Oil Subscription (U.K.) – Seasonal Italian estate oils (Fontodi, Capezzana, etc.) curated by a Michelin-star icon; a fine option if you cook a lot of Italian and ship to the U.K./EU.
Which subscription is “best” for you?
Discovery mode → a curated club (Fresh-Pressed or Olive Oil Lovers) delivers variety and tasting notes.
Daily cooking with value → California Olive Ranch subscribe-and-save (look at bag-in-box for freshness & price-per-oz).
Design + gifting → Brightland or Graza (flexible cadence; attractive packaging).
Single-region connoisseur → Fat Gold (CA varietals) or Kosterina/EXAU (Greece/Italy focus).
A few smart-shopping tips (to maximize wellness and flavor)
Prefer EVOO (not “pure” or “light”) and check for COOC/NAOOA/PDO/PGI for trust signals.
Mind the harvest date and buy sizes you’ll use in 2–3 months; stale oil = fewer polyphenols.
Store smart: dark bottle/bag-in-box; cool, dark cabinet—not by the stove.
Cook confidently: sauté/roast with EVOO; smoke point ≠ safety; antioxidants help it hold up to normal kitchen temps.
The takeaway
If you want the wellness upside without overthinking it: subscribe to a reliable EVOO you like the taste of, use about a tablespoon a day in place of animal fats, and keep it fresh. The combination of replacement effect, polyphenols, and consistent use is what moves the needle in the evidence. American College of CardiologyNew England Journal of Medicine