Science · Nutrition
For decades, fat was the enemy. Today science says something more nuanced: it matters less how much fat you eat than which fat. And when the available evidence is compared, extra virgin olive oil comes first, time and again.
In a few words
- The fats the evidence links to better cardiovascular health are unsaturated; among them, the monounsaturated fat in EVOO, oleic acid, stands out.
- EVOO adds what other fats lack: natural polyphenols and vitamin E.
- The largest clinical trial on the Mediterranean diet, PREDIMED, was carried out with extra virgin olive oil.
- It is heat-stable: suitable for everyday cooking, not just dressing.
Types of fat: understanding the difference
Trans fats
Industrially produced fats found in some ultra-processed foods and baked goods. They are the most harmful: the World Health Organization recommends cutting them to practically zero.
Saturated fats
Found in butter, cured meats, fatty meats and some tropical oils such as coconut and palm. Health guidelines recommend limiting them and, where possible, replacing them with unsaturated fats.
Unsaturated fats
These are the fats the evidence links to a better cardiovascular profile. Polyunsaturated fats are found in oily fish, walnuts and sunflower oil. Monounsaturated fats, above all oleic acid, are the main fat in olive oil, which contains around 70–80%.
EVOO compared with other common fats
| Fat | Main fat type | Natural antioxidants | For cooking |
|---|---|---|---|
| EVOO | Monounsaturated | Yes: polyphenols and vitamin E | Very stable |
| Refined sunflower | Polyunsaturated (omega-6) | Few | Oxidises sooner |
| High-oleic sunflower | Monounsaturated | Few | Stable |
| Avocado | Monounsaturated | Depends on refining | Stable |
| Coconut | Saturated | Few | Stable |
| Butter | Saturated | None | Burns quickly |
Other fats may share oleic acid, but only EVOO reaches the table exactly as it comes from the fruit, with its polyphenols intact. And it is the only one backed by decades of intervention studies in people.
Family Reserve · 100 ml
So, which is the healthiest fat?
With current evidence, the most solid answer is extra virgin olive oil, consumed regularly as part of a Mediterranean diet. Not because of a single molecule, but because of three factors combined:
- 01Its fat profile, mostly monounsaturated.
- 02Its bioactive compounds: polyphenols such as hydroxytyrosol and oleocanthal, plus vitamin E.
- 03Its scientific backing: cohort studies and clinical trials carried out with EVOO.
What EFSA recognises
The European Food Safety Authority authorises this claim: "Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress". The effect is obtained with a daily intake of 20 g of an oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20 g.
What science says: PREDIMED and beyond
The PREDIMED trial, carried out in Spain with 7,447 people at high cardiovascular risk and published in the New England Journal of Medicine (2013, revised in 2018), observed around 30% fewer major cardiovascular events among those following a Mediterranean diet supplemented with EVOO.
A Harvard study published in the Journal of the American College of Cardiology in 2022, following more than 90,000 people for 28 years, linked eating more than half a tablespoon of olive oil a day to a 19% lower risk of mortality. We cover it in EVOO and longevity.
Choosing the right fat is not only a nutritional decision. It is a way of understanding the quality and origin of what we eat.
Can you fry with extra virgin olive oil?
Yes, and it is one of the most widespread myths. The smoke point of a good EVOO is around 190–210 °C, above typical home frying at 160–180 °C. But what really matters is not the smoke point, it is stability: oleic acid and antioxidants mean EVOO breaks down less under heat than many seed oils.
One nuance: the most aromatic, limited-production EVOOs, like ours, are best enjoyed raw, which is how all their nuances come through.
Polyphenols begin at harvest: the earlier, the higher
The morning olive oil shot: trend or habit?
A spoonful of EVOO on an empty stomach has become a social media trend. In the Mediterranean the idea is nothing new: oil has always been part of breakfast, drizzled on toast with tomato. Science supports regular EVOO consumption, not a particular time of day. If you enjoy taking it this way, choose an early-harvest oil rich in polyphenols and count it as part of your daily intake.
How much olive oil to have a day
Reference studies range between 20 and 50 ml a day, two to four tablespoons, spread across meals. In PREDIMED, the intervention group had at least four tablespoons daily. What matters is consistency, and using it instead of other fats rather than on top of them.
Where health and gastronomy meet
Not all extra virgin oils are equal. An early-harvest, cold-extracted, dry-farmed EVOO concentrates more polyphenols than one made from ripe olives. If it is also organic, it is produced without synthetic pesticides. That is how we make our organic Arbequina EVOO from Priorat.
2026 Harvest · Priorat
Your everyday fat, with an origin.
Organic Arbequina · Early harvest · Cold extraction · PDO Siurana
Frequently asked questions
What people ask us most about fats and olive oil
What is the healthiest fat for humans?
With current evidence, unsaturated fats, and in particular the monounsaturated fat in extra virgin olive oil, which also provides polyphenols and vitamin E. It is the foundation of the Mediterranean diet and the most studied fat in clinical trials.
Is olive oil better than butter?
Nutritionally, yes: EVOO provides monounsaturated fat and antioxidants, while butter is rich in saturated fat. It is also more stable for cooking.
Is olive oil healthier than coconut oil?
The available evidence favours extra virgin olive oil. Coconut oil is mostly saturated fat and lacks comparable intervention studies.
Which is healthier, olive oil or sunflower oil?
Extra virgin olive oil keeps its natural polyphenols and vitamin E and is more heat-stable. Refined sunflower oil is rich in polyunsaturated fat, which oxidises sooner when cooked.
Can you fry with extra virgin olive oil?
Yes. It is one of the most heat-stable oils for home cooking. Keep the temperature below 180 °C and avoid reusing it many times.
How much olive oil can you have a day?
Studies usually range between 20 and 50 ml a day as part of a balanced diet, using it instead of other fats.
Is it good to take a spoonful of olive oil on an empty stomach?
The documented benefit comes from regular EVOO consumption as part of the diet, not from the time of day. If it is a convenient habit for you, it is an easy way to include it.
Which olive oil has the most polyphenols?
Early-harvest, cold-extracted extra virgin oils from dry-farmed groves. A slight bitterness and pungency when you taste it are a good clue.
The health information in this article is for general information only, is based on studies published in scientific journals and does not replace advice from a healthcare professional. Finca Hostalets 1898 makes no medicinal claims about its products.
Sources
- Estruch R et al. (2018). "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts". N Engl J Med, 378:e34. nejm.org
- Guasch-Ferré M et al. (2022). "Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults". J Am Coll Cardiol, 79(2):101–112. jacc.org
- EFSA NDA Panel (2011). Scientific Opinion on olive oil polyphenols. EFSA Journal, 9(4):2033. efsa.europa.eu
- World Health Organization. Trans fat. who.int
