Olive oil has been part of everyday life for thousands of years. It has been used for cooking, nourishment, light, anointing, and celebration, and it holds a meaningful place in the story of Scripture.
Today, olive oil is one of the defining foods of the Mediterranean way of eating and has been extensively studied for its potential health benefits. Research suggests that olive oil, particularly extra virgin olive oil, can be part of a heart-healthy eating pattern. It provides monounsaturated fat as well as naturally occurring compounds such as polyphenols.
For me, olive oil is more than something I keep beside the stove. It brings together several things I love about food: nourishment, history, simplicity, and faith.
In this guide, we’ll explore the health benefits of olive oil, the difference between extra virgin and other types, how to choose and store a quality bottle, how to cook with it, and the meaningful place olive oil holds in Scripture.
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What is Olive Oil?
Olive oil is made by extracting oil from the fruit of the olive tree. Unlike many cooking oils that come from seeds, olive oil comes from a fruit.
The type you’ll most often hear about is extra virgin olive oil (EVOO). Extra virgin olive oil is produced through mechanical processes rather than extensive refining, allowing it to retain more of the naturally occurring compounds found in olives.
Olive oil is also rich in monounsaturated fat, particularly oleic acid. When unsaturated fats replace saturated fats in the diet, they can help improve the overall quality of dietary fat and lower LDL cholesterol.
But not every olive oil is processed in the same way.
Extra Virgin Olive Oil
Extra virgin olive oil is the highest grade of olive oil. It is produced without the extensive refining used for ordinary olive oil and retains many of the natural compounds found in the olive fruit.
Its flavor can range from mild and buttery to grassy, fruity, bitter, or peppery.
Virgin Olive Oil
Virgin olive oil is also mechanically extracted but does not meet all of the quality requirements for the extra virgin category.
Refined Olive Oil
Refined olive oil undergoes additional processing to produce a more neutral flavor and consistent product. Some of the naturally occurring phenolic compounds found in extra virgin olive oil are reduced during refining.
Light Olive Oil
The word “light” does not mean lower in calories.
It generally refers to a lighter flavor or color. Light olive oil is still a calorie-dense fat.
For everyday use, I tend to reach for extra virgin olive oil because I enjoy its flavor and appreciate its less-processed nature.
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Olive Oil in the Bible:
A Symbol of Blessing
Olive oil wasn’t simply a cooking ingredient in the biblical world. It was woven into everyday life.
Scripture references olive oil in connection with food, light, anointing, offerings, hospitality, and celebration.
In Exodus 27:20, the Israelites were instructed to bring pure olive oil for the lamps used to provide light in the tabernacle.
Oil was also used for anointing. In Psalm 23, David writes about having his head anointed with oil. A familiar image of abundance, care, and hospitality.
Olive oil appears throughout Scripture as a valuable part of agricultural life and as something used in ordinary households as well as religious settings.
This is one reason I find biblical foods so fascinating. They weren’t abstract ingredients on the list. They were part of people’s homes, work, worship, celebrations, and daily routines.
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What the Olive Tree Can Teach Us
There is also something about the olive tree itself that I find beautiful.
Olive trees can live for generations. They grow slowly, withstand difficult conditions, and can continue producing fruit for many years.
I don’t want to assign a biblical meaning to every characteristic of the olive tree that Scripture doesn’t explicitly give it. But as a personal reflection, I think the olive tree offers a beautiful picture of patience, rootedness, endurance, and fruitfulness.
Those are qualities worth cultivating in our own lives, too.
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Read More: Honey in the Bible
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Health Benefits of Olive Oil
Olive oil isn’t a miracle food, and no single ingredient can make an unhealthy diet healthy. But as part of a balanced eating pattern, olive oil provides monounsaturated fat along with naturally occurring plant compounds, especially in extra virgin olive oil (EVOO).
Research is strongest around cardiovascular health, while studies continue to explore olive oil’s potential role in inflammation, brain health, and the gut. One important point is what olive oil replaces in your diet and not simply how much you consume.
Supports Heart Health
Olive oil is rich in monounsaturated fat. When it replaces foods higher in saturated fat, it can help lower LDL (“bad”) cholesterol and improve the overall quality of dietary fat. Harvard Health explains the relationship between olive oil, dietary fat, and heart health.
Large observational studies have also found that higher olive oil consumption is associated with lower cardiovascular disease risk. In one large U.S. study, replacing certain fats with olive oil was associated with a lower risk of cardiovascular disease.
The takeaway isn’t to simply add more oil to your meals. Using olive oil in place of less healthy sources of saturated fat is the more meaningful dietary change.
Provides Antioxidants and Polyphenols
Extra virgin olive oil contains naturally occurring phenolic compounds and polyphenols, which have antioxidant activity.
Because EVOO is produced without extensive refining, it generally retains more of these compounds than refined olive oil. The amount varies depending on factors such as olive variety, growing conditions, harvesting, processing, and storage. UC Davis Olive Center — Olive Oil Composition & Analysis
These compounds are one reason researchers continue to study extra virgin olive oil beyond its healthy-fat content.
May Support a Healthy Inflammatory Response
Some of the phenolic compounds in EVOO have antioxidant and anti-inflammatory properties.
Research suggests that regular EVOO consumption may influence certain biomarkers related to inflammation and oxidative stress, although the evidence is still developing and isn’t strong enough to consider olive oil a treatment for chronic inflammation. PubMed — EVOO, inflammation and oxidative stress review
Instead, think of olive oil as one part of an overall eating pattern that supports long-term health.
May Support Brain Health
Researchers have also studied olive oil in relation to cognitive health. Some observational studies have found associations between olive oil consumption and better cognitive outcomes, but these findings don’t prove that olive oil alone prevents Alzheimer’s disease or dementia. PubMed — Olive oil consumption and cognitive function
This is an area where more research is needed. For now, olive oil is best viewed as one component of a healthy dietary pattern rather than a treatment or prevention strategy on its own.
What About Digestive Health?
Research into olive oil and the gut microbiome is still developing. Scientists are studying how its fatty acids and phenolic compounds may interact with the digestive system, but the evidence isn’t strong enough to call olive oil a proven treatment for digestive problems.
The bigger picture matters: Mediterranean-style eating patterns pair olive oil with vegetables, fruits, beans, whole grains, nuts, seeds, and other fiber-rich foods that support overall digestive health.
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Extra Virgin vs. Other Types of Olive Oil
If you’ve ever stood in the grocery store staring at a shelf full of olive oils, you may have wondered which bottle you should actually buy.
For most everyday uses, extra virgin olive oil is a great choice if you enjoy its flavor and want a less-processed olive oil with more naturally occurring phenolic compounds.
That doesn’t mean refined olive oil is “bad.” It has a more neutral flavor and can work well in recipes where you don’t want a strong olive flavor.
The difference is primarily in how the oils are produced and what remains in the finished product.
Extra Virgin Olive Oil
- Least processed category
- Stronger natural olive flavor
- Contains naturally occurring phenolic compounds
- Excellent for dressings, dipping, finishing, sautéing, and roasting
Refined Olive Oil
- More heavily processed
- More neutral flavor
- Generally contains fewer phenolic compounds
- Useful when a neutral-tasting cooking oil is preferred
So Which Should You Choose?
If you’re looking for an everyday olive oil with a distinctive flavor and naturally occurring compounds from the olive fruit, extra virgin olive oil is the option I’d choose most often.
But the healthiest diet isn’t determined by one bottle of oil. What matters most is how olive oil fits into your overall eating pattern.
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Read More: Honey in the Bible
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How to Choose High-Quality Olive Oil
A beautiful bottle doesn’t automatically mean a great olive oil.
When I’m choosing olive oil, I look at several things.
Look for “Extra Virgin”
If you specifically want extra virgin olive oil, make sure those words appear on the label.
Don’t assume that simply saying “olive oil” means the product is extra virgin.
Check the Harvest Date
Freshness matters.
If a harvest date is available, it can help you understand when the olives were harvested. Olive oil generally isn’t something you want to keep aging in your pantry.
I prefer buying an amount that I’ll actually use while it’s still fresh.
Choose Packaging That Protects the Oil
Light can accelerate deterioration.
Dark glass, tins, and other opaque packaging can help protect olive oil from light.
But packaging alone doesn’t prove that an oil is high quality. Think of protective packaging as one piece of the puzzle, not a guarantee.
Look for Quality Certifications
Depending on where you live, you may see certifications or protected designations related to olive oil’s origin or production. These can provide useful information, but certification shouldn’t be the only thing you consider.
Pay Attention to Taste and Aroma
Good extra virgin olive oil doesn’t have to taste the same from bottle to bottle. You might notice flavors ranging from buttery and mild to grassy, fruity, bitter, or peppery.
A slightly bitter or peppery sensation can be a normal characteristic of some extra virgin olive oils. If an oil smells stale, rancid, or unpleasant, that’s a different story.
Don’t Assume the Most Expensive Bottle Is the Best
Price can reflect many things, including production, packaging, origin, marketing, and availability.
More expensive doesn’t automatically mean better. Look for freshness, appropriate labeling, good storage, and an oil you genuinely enjoy using.
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How to Use Olive Oil in Everyday Cooking
You don’t have to save extra virgin olive oil exclusively for salads.
Olive oil can be used for many everyday cooking methods, including sautéing, roasting, baking, marinades, dressings, and finishing.
The idea that extra virgin olive oil should never be heated is an oversimplification.
Sautéing
Use olive oil when cooking vegetables, eggs, chicken, seafood, or other foods in a skillet.
Roasting
Toss vegetables with olive oil before roasting for flavor and to help with browning.
Baking
Olive oil can also work beautifully in certain baked goods, especially recipes where its flavor complements the other ingredients.
Salad Dressings
This is one of my favorite uses. Combine extra virgin olive oil with lemon juice or vinegar, herbs, salt, and pepper for a simple homemade dressing.
Finishing
A small drizzle over soup, roasted vegetables, beans, grains, or grilled fish can add flavor without requiring a complicated sauce.
My Favorite Ways to Use Olive Oil
One of my favorite things about olive oil is how uncomplicated it can be.
You don’t need an elaborate recipe to use it.
Try it:
- Drizzled over roasted vegetables
- In a simple lemon-and-olive-oil salad dressing
- Over cooked grains or beans
- As a dip with crusty bread
- Over roasted potatoes
- In homemade marinades
- Drizzled over soup just before serving
- With garlic and herbs for a simple dipping sauce
- Over grilled fish or chicken
- In baked goods that call for a mild oil
Sometimes the simplest food is the most satisfying.
How to Store Olive Oil
Even a high-quality olive oil can deteriorate if it’s stored poorly. The biggest things to protect it from are light, heat, and oxygen.
Keep It Away From Heat
Your bottle might be convenient sitting beside the stove, but that’s not necessarily the best place for long-term storage.
A cool cabinet or pantry is better.
Protect It From Light
Store olive oil away from direct sunlight. If possible, choose packaging that protects the oil from light.
Keep the Bottle Closed
Every time you open the bottle, the oil is exposed to oxygen. Close it tightly after use.
Buy an Amount You’ll Actually Use
I would rather buy a smaller bottle that I can use while it’s fresh than keep a large bottle sitting in the pantry for a very long time. Freshness is part of quality.
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My Olive Oil Picks
When I choose an olive oil, I look for a few simple things: extra virgin classification, freshness, protective packaging, clear labeling, and a flavor I actually enjoy.
If you’re shopping for olive oil through this article, I’m sharing a few personal picks that we use and enjoy in our own kitchen.
What I Look For
- Extra virgin classification
- Harvest information, when available
- Packaging that helps protect the oil from light
- Clear information about origin
- A flavor profile that suits the way I cook
Rather than calling one bottle “the best olive oil,” I prefer to explain why a particular product made my list and why I personally enjoy using it.
Kirkland Signature Organic Extra Virgin Olive Oil
This is the olive oil we personally use in our kitchen, which is why it made my list. I like having an olive oil that works for everyday meals rather than something I feel like I need to save for a special occasion.
We use it for roasting vegetables, sautéing, salad dressings, drizzling over finished dishes, and other simple meals at home.
The Kirkland Signature Organic Extra Virgin Olive Oil is USDA Organic, Kosher, and cold extracted. It comes in a 2-liter bottle, which is practical for us because olive oil is something we use regularly.
My take: I wouldn’t say this is the only good olive oil or that you need this particular brand. There are many quality extra virgin olive oils available. This one made my list because it’s the bottle we buy, use, and enjoy in our own kitchen.
[Check Kirkland Signature Organic Extra Virgin Olive Oil on Amazon]
What Olive Oil Means to Me: Food, Faith & Stewardship
There is something beautiful about remembering that food can be more than fuel.
Olive oil has been pressed from olives, poured over food, used in lamps, used for anointing, and incorporated into daily life for generations.
Scripture reminds us that ordinary things can carry extraordinary meaning.
For me, that’s part of what makes biblical foods so interesting.
They weren’t simply ingredients on a list. They were part of people’s homes, work, celebrations, worship, hospitality, and daily lives.
And that gives me a different perspective when I reach for a bottle of olive oil in my own kitchen.
It reminds me to slow down.
To be grateful for simple nourishment. To care for what has been entrusted to me.
And to remember that wellness isn’t only about what we put on our plates. It can also be about how we live, how we receive God’s gifts, and how we care for the life we’ve been given.
Frequently Asked Questions About Olive Oil
Is extra virgin olive oil healthier than regular olive oil?
Extra virgin olive oil is less processed and generally retains more naturally occurring phenolic compounds than refined olive oil. Both contain monounsaturated fat, but research has not established that EVOO prevents every disease better than refined olive oil. The overall dietary pattern still matters most.
Can you cook with extra virgin olive oil?
Yes. Extra virgin olive oil can be used for many everyday cooking methods, including sautéing and roasting. The idea that EVOO should never be heated is an oversimplification.
Does olive oil go bad?
Yes. Olive oil can deteriorate over time, especially when exposed to heat, light, and oxygen. Proper storage can help preserve its quality.
Should olive oil be refrigerated?
For everyday storage, a cool, dark pantry or cabinet is generally more practical. The important thing is protecting the oil from excessive heat, light, and oxygen.
What is the healthiest type of olive oil?
Extra virgin olive oil is the least processed category and generally contains more naturally occurring phenolic compounds than refined olive oil. But no single food determines whether a diet is healthy.
How can you tell if olive oil is fresh?
Look for a harvest date when available, check that the bottle has been stored appropriately, and pay attention to aroma and flavor. Fresh extra virgin olive oil should not smell rancid or stale.
How should olive oil be stored?
Keep it tightly closed in a cool, dark place away from heat and direct sunlight. Choose packaging that helps protect the oil from light.
Bringing it all together
Olive oil has a remarkable story.
It has nourished people for generations, played an important role in biblical life, and remains a staple of one of the world’s most studied dietary patterns.
Today, research continues to explore its potential benefits, particularly when olive oil is used as part of an overall healthy eating pattern.
For me, though, its value goes beyond nutrition.
A little olive oil in the kitchen can be a reminder of something much bigger: simple food, ancient wisdom, gratitude, and the beauty of caring for both body and soul.
And perhaps that’s one of the best things about biblical foods.
They invite us to look at something ordinary on our table and remember that there is often a much deeper story behind it.
Try It for Yourself: Start using high-quality extra virgin olive oil daily and notice how it changes both your meals and your wellness habits.
If this post helped you, let me know in the comments.
Do you use olive oil daily?
Have you ever thought about its biblical meaning before?
And if you’re building a more holistic, faith-centered lifestyle, explore these next:
Cool blog.