While a little (acute) inflammation helps your body heal a cut or recover from illness, chronic inflammation is associated with many diseases, including cancer, heart disease, autoimmune conditions and type 2 diabetes.

Whether you’re managing an inflammation-related condition or prioritizing a preventive diet, eating plenty of anti-inflammatory foods like fruit, vegetables, nuts, seeds and fish can support your body’s ability to reduce inflammation. Aside from their health benefits, these foods are also budget-friendly, accessible and incredibly easy to use.

While no one food can prevent inflammation or cure your ailments, olive oil shines as the No. 1 food to keep stocked in your pantry for its anti-inflammation properties. “It’s rich in flavorful fats that not only support health but also help you feeling full and satisfied after a meal,” says Katie Schimmelpfenning, RD, LD.

Why Olive Oil Is the #1 Anti-Inflammatory Pantry Staple to Stock Up On

Here are five reasons why experts recommend olive oil as one of the best anti-inflammatory foods to keep on hand. 

It May Reduce Your Risk of Heart Disease

“Adding extra-virgin olive oil (EVOO) to your daily routine can lower inflammation in the body and improve cholesterol levels, even in healthy adults,” says Schimmelpfenning. In one small study, healthy adults who added 30 milliliters (2 tablespoons) of olive oil to their diet for 100 days lowered their LDL cholesterol and A1C levels.

These effects can be attributed to the combination of unsaturated fatty acids and bioactive compounds found in olive oil. A recent review of over 30 articles found that for every 10-gram increase (about a tablespoon) in daily olive oil intake, the risk of cardiovascular disease decreased by 7%.

It Has Anticancer Properties

Swapping other oils in your diet for olive oil could reduce your risk of cancer. Olive oil is the primary oil used in the Mediterranean diet, but researchers have found a correlation between high olive oil use and non-Mediterranean diets as well. Its high oleic acid content and presence of squalene and a variety of phenolic compounds with strong antioxidant properties help to limit the oxidative stress and DNA damage linked to the development of various cancers.

It May Reduce the Risk of Alzheimer’s Disease

The hallmarks of Alzheimer’s disease, a devastating neurodegenerative disease, include the buildup of amyloid-beta plaques, neurofibrillary tangles, and increased oxidative stress and neuroinflammation. Research consistently finds that higher intakes of olive oil are associated with a decreased risk of this disease, as well as other cognitive benefits. The specific phenolic compounds found in EVOO may offer protection against Alzheimer’s disease by helping to prevent the buildup of plaques and tangles while reducing oxidation and inflammation in the brain.

It May Improve Rheumatoid Arthritis Symptoms

Rheumatoid arthritis (RA) is one of the many diseases that are triggered or made worse by inflammation, causing significant pain and disability for over 18 million people worldwide. Researchers have found that the polyphenols in EVOO lower inflammation by reducing specific harmful substances in immune cells that are often elevated in people with RA. These substances can lead to pain and swelling, while also blocking oxidative stress from making inflammation worse.

It’s Not Associated with Weight Gain

Olive oil is calorie-dense, but that doesn’t mean it leads to weight gain. In one study, people who ate 30 mL (2 tablespoons) of olive oil for 100 days saw an increase in their calorie intake, but their weight and body measurements did not change. In a much larger study of over 120,000 healthy adults, researchers found that increasing olive oil intake by just a half-tablespoon per day was associated with less weight gain over time. Interestingly, the same increase in other types of fats (e.g., butter and margarine) was linked to weight gain instead. Researchers believe this is related to olive oil’s unique anti-inflammatory properties. 

Tips for Cooking with Olive Oil

Now that you know how incredible olive oil can be for fighting inflammation and supporting your overall health, how will you fit it into your diet? The good news is that a little olive oil can elevate everything from fresh veggies to sautéed greens, cookies, hummus and more. Not sure which bottle is the best? Learn how to choose the best olive oil. 

Here are some of our favorite ways to enjoy olive oil in everyday meals and snacks. 

Drizzle It over Veggies

Add a rich, complex flavor to raw or roasted vegetables by drizzling olive oil on top. This anti-inflammatory roasted veggies sheet-pan recipe uses EVOO as the base of a marinade, while it’s added to this cucumber, tomato, and white bean salad for a basic, but flavorful and nutrient-rich dressing. 

Use It as a Salad Dressing Base

For a healthy homemade salad dressing, olive oil is the perfect addition. It’s rich in complex flavors and adds a boost of healthy fats to support nutrient absorption. Try this bright and fresh lemon garlic vinaigrette or a homemade Italian dressing that tastes better than anything you’d find at a store. 

Use It for a Light Sauté

“Extra-virgin olive oil (EVOO) is delicious on almost everything, but keep in mind it’s best used at low to moderate heat, ideally below 375–400°F,” says Schimmelpfenning. It’s perfect for sautéing kale and other greens or for adding extra flavor and nutrients to a quick veggie sauté for a last-minute healthy side dish. 

Bake with It

Adding EVOO to baked goods adds moisture as well as a distinct taste and richness. Use it for a celeb-inspired lemon olive oil cake or in a more savory option like this whole-grain quick bread. 

Blend It into Dips

Stir olive oil into hummus or other creamy, savory (or sweet) dips to add a rich flavor and extra creaminess. It’s just as good in garlic hummus as it is in this high-fiber brownie batter dip. 

The Bottom Line

Olive oil earns its spot as the No. 1 anti-inflammatory pantry staple for good reason. Backed by research and experts, its anti-inflammatory properties benefit your heart, brain, joints and more, without contributing to weight gain. Replacing other fats in your diet with olive oil where it makes sense can help you reap the benefits of this oil for your long-term health.