Cooking, Health, Nutrient Composition
‘Everything dietitians need to know about EVOO’ webinar
Oct 6, 2026
Health Benefits
Health benefits of extra virgin olive oil
Extra virgin olive oil is widely considered to be one of the healthiest oils in the world, due to its fat profile and significant levels of bioactive compounds. There is a large body of evidence showing the benefits of EVOO for a number of chronic diseases, both on its own and as part of the Mediterranean diet.
Heart health
Cobram Estate EVOO supports heart health
Other conditions
EVOO has benefits for many chronic diseases and health conditions
How much EVOO?
Research suggests aiming for 2-3TBS of EVOO each day
Heart health
One of the most well-known benefits of extra virgin olive oil is its impact on heart health. Research has shown that consuming EVOO can improve risk factors for heart disease including blood pressure, cholesterol levels and oxidative stress5,22. There is also evidence that consuming EVOO can lower the risk of developing heart disease and dying from it26–28.
EVOO and weight management
EVOO is a kilojoule dense food, however research suggests that it does not contribute to weight gain, when consumed as part of a healthy eating pattern29. In fact, eating patterns that are higher in EVOO, such as the Mediterranean diet can lead to longer lasting weight loss than low fat diets30,31.
EVOO and other conditions
Consuming extra virgin olive oil both on its own and as part of the Mediterranean diet has been linked with benefits for a number of other chronic diseases and health conditions, including Type 2 diabetes, stroke, cancer, gut health and mental health32-38. For more information on the numerous health benefits of EVOO, head to the Olive Wellness Institute website here
How much EVOO?
The amount of extra virgin olive oil that is used in the research varies slightly, but on average 2-3 tablespoons per day is the recommended volume to achieve maximum health benefits7,22. This is much more than the average Australian EVOO user consumes, which is roughly 1 tablespoon per day37.
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