Fat / Oil
Extra Virgin Olive Oil
9/10 Strong evidence
Unrefined olive oil rich in monounsaturated fats and polyphenols; foundational fat in the Mediterranean diet pattern.
Active compounds
-
Oleocanthal
Inhibits COX-1 and COX-2 enzymes similarly to ibuprofen at much lower potency
-
Hydroxytyrosol
Antioxidant; reduces oxidized LDL and lowers vascular inflammation markers
Helps with
Practical tips
- Preparation
- Use unrefined; drizzle on cooked food rather than for high-heat frying
- Recommended amount
- 2-4 tablespoons daily
- Absorption
- Pair with vegetables to absorb fat-soluble compounds
- Cautions
- Quality varies significantly — choose first cold-pressed, dark-glass-bottled brands