Extra virgin olive oil is the least refined grade, so it keeps most of the polyphenols and antioxidants that other oils lose during processing. Oleic acid, its main monounsaturated fat, and the oil's anti-inflammatory compounds work together to promote heart and blood vessel function.
People incorporate it into meals by drizzling on salads, vegetables, or whole grains, or taking a spoonful straight. Its flavor and stability make it a common choice. Consuming it with a meal can increase absorption of fat-soluble vitamins.
Very large amounts, such as several tablespoons at once, sometimes cause stomach discomfort or extra calories. Those with gallbladder issues or on blood pressure or blood sugar medication should proceed with caution. Extra virgin olive oil can mildly lower blood pressure and blood sugar.