Is Olive Oil Still the Healthiest Cooking Oil in 2025?

Olive oil has long been crowned as one of the healthiest cooking oils, celebrated for its rich flavor, antioxidant profile, and heart-friendly fats. But as nutrition science advances and new oils enter the market, many health-conscious individuals are left wondering — is olive oil still the healthiest cooking oil in 2025?

At betterhealthfacts.com, we aim to explore this question by comparing olive oil to other popular cooking oils. We'll assess the health benefits of cold-pressed versus refined oils, understand the role of smoke point in cooking, and evaluate the anti-inflammatory potential of today’s top contenders.

Why Olive Oil Gained the “Healthiest” Reputation

Olive oil, particularly extra virgin olive oil (EVOO), rose to fame due to its association with the Mediterranean diet, which has been linked to numerous health benefits including lower rates of heart disease, stroke, and certain cancers.

“Extra virgin olive oil is one of the few oils that are made without chemical solvents and industrial refining, preserving the antioxidants and polyphenols that confer health benefits.” — Dr. Mary Flynn, Brown University, Clinical Nutrition Researcher

EVOO is rich in monounsaturated fats (MUFA), especially oleic acid, which helps reduce LDL cholesterol and inflammation. It's also abundant in antioxidants like polyphenols, which have powerful anti-inflammatory and anti-carcinogenic properties.

Types of Olive Oil: Cold-Pressed vs Refined

To fully understand olive oil’s health effects, we must distinguish between its types:

Cold-Pressed Extra Virgin Olive Oil

This is the highest grade of olive oil. It is extracted mechanically without heat or chemicals. As a result, it retains high levels of polyphenols, tocopherols (vitamin E), and flavor compounds.

"Cold-pressed oils maintain their original structure and nutrient profile, unlike refined oils which lose much of their antioxidants during processing." — American Journal of Clinical Nutrition, 2022

Refined Olive Oil

Produced using heat and chemicals, refined olive oil has a higher smoke point but significantly fewer polyphenols. It lacks the distinct aroma and flavor of EVOO and doesn't offer the same level of health benefits.

In 2025, cold-pressed EVOO remains the gold standard for health benefits. However, refined olive oil may still be suitable for high-temperature cooking where smoke point matters.

Smoke Point: Why It Matters

The smoke point of an oil is the temperature at which it starts to burn and degrade, producing harmful free radicals and acrolein, a compound linked to cancer.

Different oils have varying smoke points:

• Extra Virgin Olive Oil: ~375°F (190°C)
• Refined Olive Oil: ~465°F (240°C)
• Avocado Oil: ~520°F (271°C)
• Sunflower Oil (Refined): ~450°F (232°C)
• Coconut Oil (Virgin): ~350°F (177°C)

For low to medium-heat cooking, such as sautéing and baking, EVOO is ideal. For high-heat cooking like stir-frying or deep-frying, oils with higher smoke points like refined avocado oil or sunflower oil may be safer.

“The stability of olive oil under heat is surprisingly good, even at its lower smoke point, thanks to its antioxidant profile.” — European Journal of Lipid Science and Technology, 2023

Anti-Inflammatory Effects of Cooking Oils

Chronic inflammation is linked to numerous diseases, including heart disease, diabetes, arthritis, and Alzheimer’s. Therefore, choosing oils with anti-inflammatory properties can be crucial to long-term health.

Olive Oil

EVOO contains oleocanthal, a natural anti-inflammatory compound shown to act similarly to ibuprofen in the body.

“Oleocanthal in extra virgin olive oil is a powerful anti-inflammatory agent, reducing markers such as C-reactive protein (CRP) and TNF-α.” — Journal of Nutritional Biochemistry, 2024

Avocado Oil

High in MUFAs and antioxidants like lutein, avocado oil supports eye and heart health. While not as extensively studied as olive oil, it shows similar anti-inflammatory effects.

Canola Oil

Contains alpha-linolenic acid (ALA), a plant-based omega-3, which may help lower inflammation. However, refined canola oil often undergoes heavy processing that reduces its antioxidant content.

Coconut Oil

Although popular in recent years, coconut oil is high in saturated fats and lacks strong anti-inflammatory data. Newer studies are cautious about recommending it for cardiovascular health.

Sunflower and Corn Oils

These oils are high in omega-6 fatty acids. While omega-6 is essential, excessive intake (especially without balancing omega-3) can promote inflammation.

Cold-Pressed vs Refined: Nutritional Differences

Cold-pressed oils are extracted without heat, preserving nutrients like:

• Vitamin E (a powerful antioxidant)
• Polyphenols (anti-inflammatory compounds)
• Plant sterols (cholesterol-lowering agents)

Refined oils, on the other hand, undergo processing that strips these beneficial compounds. While they may have a longer shelf life and neutral flavor, they offer fewer health benefits.

“The refining process can reduce antioxidant content in oil by up to 80%, significantly lowering its nutritional value.” — Food Chemistry Journal, 2023

Top Oils Compared in 2025

Oil	Smoke Point (°F)	Main Fat Type	Antioxidants	Anti-inflammatory
Extra Virgin Olive Oil	375	Monounsaturated (MUFA)	High	Strong
Refined Olive Oil	465	Monounsaturated	Low	Moderate
Avocado Oil	520	Monounsaturated	Moderate	Moderate
Canola Oil	400	Monounsaturated + Omega-3	Low	Mild
Coconut Oil	350	Saturated	Low	Weak
Sunflower Oil	450	Polyunsaturated (Omega-6)	Low	Negative (in excess)

Does New Research Challenge Olive Oil's Dominance?

While newer oils like avocado oil are gaining popularity, there is no strong evidence suggesting they are *healthier* than extra virgin olive oil. Most nutritionists agree that EVOO still holds the top position due to decades of clinical trials supporting its benefits.

“No other oil has as much evidence as extra virgin olive oil when it comes to reducing heart disease risk, improving metabolic health, and fighting inflammation.” — Harvard T.H. Chan School of Public Health

In 2025, nutrition science continues to support olive oil as a leading choice for cooking and dressing foods, especially when used in its cold-pressed, unrefined form.

How to Choose the Right Cooking Oil in 2025

Here’s how to make the best choice depending on your cooking method and health needs:

• For salad dressings, dips, or low-heat cooking: Use cold-pressed extra virgin olive oil.
• For stir-frying or grilling: Consider refined avocado or sunflower oil due to their high smoke points.
• For heart health: Stick with cold-pressed oils high in MUFA and antioxidants, such as EVOO.
• For deep frying: Use oils with high smoke points and stable fats like avocado or refined olive oil, but limit usage overall due to oxidation risks.

Conclusion: Is Olive Oil Still the Healthiest in 2025?

Yes — extra virgin olive oil remains one of the healthiest cooking oils in 2025. Despite the emergence of other oils with higher smoke points or unique nutrient profiles, none have matched the extensive research supporting the anti-inflammatory, cardioprotective, and metabolic benefits of EVOO.

However, no single oil is ideal for every purpose. Understanding smoke points, fat composition, and antioxidant content can help you make smarter cooking oil choices tailored to your needs.

At betterhealthfacts.com, we continue to recommend cold-pressed extra virgin olive oil as a staple for everyday cooking — particularly for those aiming to reduce inflammation, support heart health, and follow a wholesome diet.