Why exactly is it so good for you? In addition to its healthy fatty acid profile—olive oil is composed primarily of a monounsaturated fatty acid called oleic acid, which has potent anti-inflammatory properties—many of olive oil’s health benefits can be chalked up to its potent polyphenol compounds (most notably: oleuropein, hydroxytyrosol, and lignans). But did you know that the polyphenol content of your olive oil is highly dependent on the specific type of EVOO you choose? His top pick: Koroneiki olive oil made with Greek Koroneiki olives. “This is a common olive native to the Peloponnesus that’s very potent in the bioactive polyphenol compound hydroxytyrosol, which is highly immune-enhancing, anti-angiogenic, and helps protect your DNA2 from damage,” says Li, who added that all of these qualities are important for protecting against a variety of chronic diseases such as cancer. Monovarietals with similarly potent polyphenol content, which also get Li’s seal of approval, include Moraiolo (from Italy) and Picual (from Spain). “When I go shopping, I always pick up the bottle and turn it around to see if they identify one of these olives,” he says. Can’t get your hands on one of these EVOO monovarietals? Another simple trick to ensure you’re getting an olive oil that’s packed with polyphenols is to give it a strategic sniff and taste. If it smells fresh like grass, fruit, or vegetables, that’s a good sign. And when you taste it (and there’s a very specific way to do this), you should also notice fruit and vegetable flavors and a peppery, bitter taste at the back of your throat when you swallow—it might even make you cough. According to olive oil sommelier Katerina Mountanos, the more peppery the finish, the more polyphenols. Armed with these pro tips, you’ll never shop for EVOO the same way again.
