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 it2628.

Read more about heart health

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.

Resources on Health

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

Olive Wellness Institute

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.

How to include EVOO in the diet
Downloadable resources

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Cooking
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Mediterranean Diet
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Nutrient Composition
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Antioxidants in Cooking Oil

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Low FODMAP certified infused extra virgin olive oils

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Creating online cooking classes with impact

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Extra Virgin Olive Oil and Performance

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How to add more Extra Virgin Olive Oil to the diet

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Mediterranean Diet
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How to use Mediterranean Diet principles with other cuisines

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Mediterranean Diet
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The Mediterranean Diet in 3 simple steps

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All about the Mediterranean Diet

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Our focus on sustainability

Nov 14, 2022

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HealthEd Monograph: Olive oil, Mediterranean diets and a new way to think about lipids and cardiovascular risk

Jun 9, 2022

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Busting The Myth About Cooking with Extra Virgin Olive Oil

Sep 13, 2021

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Cobram Estate Case Study Series with Jess Spendlove & Chloe McLeod – Gut Health Handout

Mar 29, 2021

Health
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Cobram Estate Case Study Series with Jess Spendlove & Chloe McLeod – Mental Health Handout

Mar 29, 2021

Health
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Cobram Estate FODMAPs Patient Leaflet

Mar 29, 2021

Health
PDF

Cobram Estate Case Study Series with Jess Spendlove & Chloe McLeod – Nutrition in Athletes Handout

Mar 29, 2021

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The Effects of High-Polyphenol Extra Virgin Olive Oil on Endothelial Function in Adults at Risk of Type 2 Diabetes

Mar 27, 2021

Health
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Cobram Estate Health Professional Challenge

Aug 28, 2020

Cooking
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Culinary Nutrition

Aug 28, 2020

Health
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Clinical Health Benefits of Extra Virgin Olive Oil for Men

Aug 13, 2020

Cooking, Mediterranean Diet
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Mediterranean Style recipe book

Jan 15, 2018

Health, Nutrient Composition
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Health Star Rating Information

Jan 15, 2018

Nutrient Composition
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Grades of Olive Oil Guide

Jan 15, 2018

Cooking, Nutrient Composition
PDF

Cooking with Extra Virgin Olive Oil

Cobram Estate Extra Virgin Olive Oil is rich in natural antioxidants and bio-actives which contribute to its stability and desirability when cooking.

Dec 20, 2017