Cooking oils have been getting plenty of attention in recent years, with concerns about certain options — like seed oils — leading people to pay closer attention to the oils they cook with and consume when eating out. While every oil offers its own unique benefits, some support certain body systems more than others. To find out the best cooking oil for heart, brain, and gut health, we spoke with three registered dietitians. They all agreed: olive oil — especially extra virgin olive oil (EVOO) — is the top choice.

What makes olive oil good for you?

"Extra virgin olive oil is the only oil I'd recommend for someone looking to support heart, brain, and gut health all at once," says Anna Smith, MS, RDN, LDN.

These benefits are largely attributed to olive oil's fatty acid profile and polyphenol content. "Polyphenols are associated with inflammation reduction and brain health benefits. According to a 2023 review, eleven studies found a positive association between olive oil and cognitive health," explains Sheri Gaw, RDN, CDCES. This may be because polyphenols help protect neural pathways from cognitive decline.

Polyphenols also support gut health. "They act as prebiotics that feed beneficial gut bacteria like Lactobacillus," offers Gretchen Zimmermann, MBA, RDN, CDCES. "EVOO may support a healthier gut microbiome and stronger gut barrier," adds Smith — benefiting not only digestion but also immunity, brain health, and chronic disease prevention.

The healthy fats in olive oil — especially monounsaturated oleic acid — combined with its polyphenols, are game-changing for heart health. "EVOO is associated with a lower risk of developing cardiovascular disease, especially when replacing butter, mayonnaise, and dairy fat," says Zimmermann. "The polyphenols and type of fat in EVOO work together to lower bad cholesterol and protect blood vessels from inflammation."

Research validates these effects. "According to a 2025 review, several studies show a reduced risk of cardiovascular disease with adherence to the Mediterranean Diet rich in EVOO," says Gaw.

Olive oil also helps slow digestion, blunting the blood sugar response — a key metabolic benefit, especially for people with type 2 diabetes or prediabetes. It's also an excellent source of vitamin E, which supports immune and skin health.

Cooking with olive oil at home

Extra virgin olive oil is the least refined option, so it retains more polyphenols and micronutrients. However, it has a lower smoke point — around 375°F to 400°F — making it less suitable for high-heat cooking compared to refined olive oil (up to about 450°F).

How dietitians use it:

• Smith: "Whisk EVOO with white balsamic vinegar for an easy salad dressing. It's also great drizzled over fresh tomatoes and basil, or on avocado toast."

• Gaw: Uses EVOO for sautéing, roasting, and drizzling on food after cooking.

• Zimmermann: Drizzles EVOO over grain bowls, soups, or fresh salads to retain its antioxidant potential — or cooks with it at lower temperatures.

Olive oil can also be used in sweet recipes like cakes, tarts, and even ice cream. Store it in a dark place in the kitchen to extend its shelf life.

A note on moderation: "Olive oil is about 120 calories per tablespoon, so portion awareness still matters — even though it's a healthy fat," Smith reminds.

Key benefits at a glance

The bottom line: Extra virgin olive oil is the one cooking oil that supports brain, heart, and gut health simultaneously — especially when replacing less healthy fats like butter or mayonnaise. Just remember to enjoy it in moderation and choose EVOO for the greatest health benefits.