Friends, I know…. talking about cooking oil is like wading out among alligators. Folks are SERIOUS about the type of oil they use. I get it……

I am not here for yall to come for my neck, if I say please put down the vegetable oil… nope not going to do it…. 👀 but I did.

Benefits of Olive Oil

According to Yale School of Medicine A study published Jan. 18, 2022, in the Journal of the American College of Cardiology found that the overall and cause-specific risks of death were lower in women and men consuming higher levels of olive oil as opposed to butter, margarine, mayonnaise, and dairy fat.

According to the American Heart Association Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL. It’s been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.

The research team at UC Davis found that 69 percent of the imported oils sampled failed to meet internationally accepted standards for extra virgin olive oil.

According to Institute of Culinary Education, we’ve been eating poor-quality olive oil for so long that a recent study found most people actually chose a rancid oil that has virtually none of the touted health benefits, over a fresh, healthful one simply because they didn’t know what they should be looking for and selected the one that seemed more familiar to them.

Unreal friends.… when we know better we do better.

I took an Olive Oil class in 2025 that changed the way I buy olive oil. Sharing these few tips to help you along, if this is a choice.

After pouring (no pun intended 😆) through several articles, this article in the New York Times had the best tips + verifiable.

Tips to Choose Better Olive Oil

• Start with a bottle labeled ‘extra-virgin.’
  • Skip anything labeled “light” or “pure,” as those oils have often been stripped of flavor.
  • And don’t judge by color: Pale gold can be as vibrant in taste as deep green
• Look for a dark container.
  • Quality oil should come in metal or dark glass. Light (especially ultraviolet light) degrades olive oil, breaking down its antioxidants and causing it to oxidize faster, which leads to rancid, stale or “cardboardy” flavors.
• Assess its origin
  • Flip the bottle over. You want to see a single country of origin listed
• Smell your oil.
  • If your olive oil doesn’t smell like anything, it probably won’t taste like much either.
  • A great oil should smell green, fresh, alive
• According to American’s Test Kitchen, check the label for a harvest date, or a “Best If Used By” date.
  • Try to find a harvest date within the past year, or a “Best-By” date as far in the future as possible.

If You Want to Be Fancy….

I personally like buying my oil from a tasting room. I go once every 3-4 months or so and buy enough bottles to last. Some tasting rooms also have online shopping.

A quick google search “olive oil tasting” may appear a local gem in your neighborhood.

Here’s my favorite oil to cook with:

Happy Eating!

J

 Dr. Judith Davis is the author of 7 Whispers from My Heart to Yours –a soulful reflection on what a year of pursuing whole-person wellness really taught her: mind, body, and spirit.

This isn’t just a book—it’s a journey through seven dimensions of wellness: physical, emotional, social, environmental, career, intellectual, and spiritual.

 If you’re ready to pause, reflect, and whisper back to your own heart… this one’s for you.

Grab your copy on Amazon 👇🏾