Can too much olive oil be bad for your heart?

October 27, 2025 •

4 min read

A 2022 study in the Journal of the American College of Cardiology found that consuming more than half a tablespoon of olive oil a day can lower heart disease risk. However, this leads to a crucial question: can too much olive oil be bad for your heart, especially given its high-calorie density?

Quick Summary

Excessive olive oil consumption can present health risks despite its healthy reputation. The high calorie count can lead to weight gain, and overconsumption can cause digestive issues. Portion control is essential to reap the cardiovascular benefits without incurring unintended side effects. Quality and overall dietary context are also critical factors.

Key Points

Moderation is key: Olive oil is part of a heart-healthy diet when used in moderation, typically 1.5 to 2 tablespoons daily, as part of a balanced diet.
High-calorie density: Despite its healthy fat profile, olive oil is high in calories. Excessive use can lead to weight gain, a major risk factor for heart disease.
Choose Extra Virgin Olive Oil (EVOO): For maximum benefits, select high-quality EVOO, which retains more antioxidants and anti-inflammatory polyphenols than refined oils.
Watch for side effects: Overconsumption can lead to digestive issues like diarrhea, bloating, and upset stomach due to the high fat content.
Replace, don't add: To get the most cardiovascular benefit, replace less healthy fats like butter or margarine with olive oil instead of simply adding more fat to your diet.
Balance other fats: Avoid over-relying on olive oil and include a variety of healthy fats from sources like nuts, seeds, and fish to ensure a balanced intake.

The Mediterranean Paradox: A Case for Moderation

For decades, the Mediterranean diet has been lauded for its heart-healthy benefits, with olive oil often considered a cornerstone. Rich in monounsaturated fats and powerful antioxidants, high-quality extra virgin olive oil (EVOO) can help lower 'bad' LDL cholesterol and inflammation. Studies from prestigious institutions like the Yale School of Medicine have reinforced the positive association between olive oil consumption and lower risk of cardiovascular disease mortality. However, these benefits are derived from a dietary pattern that emphasizes vegetables, whole grains, and lean proteins, with olive oil as a primary replacement for less healthy fats, not an unlimited addition. The danger lies in overindulgence, mistaking a healthy fat for a calorie-free food and adding it indiscriminately to meals already high in calories.

The Calorie Problem: A Double-Edged Sword

One of the most significant drawbacks of excessive olive oil consumption is its high-calorie count. At roughly 120 calories per tablespoon, adding extra drizzles to every meal can quickly lead to a caloric surplus. Consistent overconsumption of calories, regardless of the source, contributes to weight gain and increased visceral fat, heightening the risk of metabolic syndrome and, consequently, heart disease. While a 2006 study suggested high olive oil consumption in the context of a Mediterranean diet didn't necessarily cause higher weight gain, the crucial point is moderation and overall dietary balance. Pouring large quantities of olive oil over food without accounting for the calories can undermine weight management efforts, which is a key component of heart health.

Beyond the Calories: Other Potential Side Effects

Excessive olive oil intake can impact your health in other ways, proving that more isn't always better.

Digestive Distress: High fat intake can overwhelm the digestive system. For some, this can lead to bloating, gas, and even diarrhea. For those with gallstones, high-fat meals can exacerbate symptoms.
Nutrient Imbalance: Over-reliance on olive oil can create a nutrient imbalance, especially regarding the Omega-6 to Omega-3 fatty acid ratio. While rich in monounsaturated fats, olive oil lacks the polyunsaturated fatty acids that are vital for preventing chronic inflammation in blood vessels. A balanced fat intake from multiple sources like nuts, seeds, and fish is crucial.
Blood Sugar and Blood Pressure Changes: For some individuals, particularly diabetics, excessive olive oil may cause an increase in insulin resistance, leading to potential drops in blood sugar. Overconsumption has also been linked to significant drops in blood pressure, causing dizziness.

How Much Is Too Much? Recommended Guidelines

Authoritative sources like the FDA and the American Heart Association offer specific recommendations for reaping olive oil's benefits without overdoing it. A daily intake of about 1.5 to 2 tablespoons (around 20-23 grams) is often cited as a sweet spot for reducing coronary heart disease risk. The key is to use this amount as a replacement for less healthy saturated and trans fats, not as an extra source of fat.

Best Practices for Healthy Olive Oil Consumption

Swap, Don't Add: Substitute olive oil for butter, margarine, or other processed fats in your cooking and dressings.
Measure Your Portions: Use a tablespoon to measure the oil you're adding to a meal to avoid calorie overloads.
Prioritize EVOO: Extra virgin olive oil is the least processed and retains the highest levels of beneficial antioxidants and polyphenols. These are crucial for the anti-inflammatory and antioxidant effects.
Balance Your Fats: Don't rely solely on olive oil. Incorporate other healthy fats from sources like avocados, nuts, seeds, and oily fish to ensure a balanced fatty acid profile.
Store Properly: Keep olive oil in a cool, dark place in an opaque bottle to protect its quality and beneficial compounds from light and heat.

Olive Oil vs. Other Fats: A Comparison


Feature	Olive Oil	Butter	Canola Oil	Avocado Oil
Primary Fat Type	Monounsaturated	Saturated	Monounsaturated / Polyunsaturated	Monounsaturated
Calories (per tbsp)	~120	~102	~124	~124
Cardiovascular Impact	Positive in moderation	Increases LDL ('bad') cholesterol	Positive, lower LDL	Positive, lower LDL
Antioxidants	High in polyphenols (especially EVOO)	Contains some Vitamin A and E	Low	High (especially unrefined)
Best For	Finishing, dressings, low-heat sautéing	Spreads, baking	High-heat cooking, baking	High-heat cooking

Conclusion: The Right Dose is What Matters

Ultimately, the question is not whether olive oil is good or bad for your heart, but how it is integrated into a larger dietary pattern. While it is a celebrated component of heart-healthy diets, the dose makes the poison. Excessive consumption, driven by the belief that more is better, can lead to weight gain, digestive issues, and other metabolic problems that undermine cardiovascular health. The key to unlocking olive oil's benefits lies in moderation, portion control, and using high-quality Extra Virgin Olive Oil as a smart replacement for less healthy fats. Adhering to recommended guidelines and focusing on overall dietary balance ensures that this 'liquid gold' remains a heart-healthy asset, not a hidden liability. For further reading on the science of nutrition and heart health, refer to authoritative sources like the American Heart Association.

Frequently Asked Questions

Experts recommend consuming about 1.5 to 2 tablespoons (20-23 grams) of olive oil daily to achieve heart-health benefits.

Yes. While olive oil contains healthy fats, it is very calorie-dense. Consuming too much can lead to a caloric surplus and potential weight gain, which negatively impacts heart health.

Yes, overconsumption of olive oil can lead to digestive problems such as diarrhea, bloating, and gas due to its high fat content.

No. High-quality extra virgin olive oil (EVOO) is the most beneficial because it is minimally processed and contains the highest concentration of protective antioxidants and polyphenols. Refined olive oils lose many of these compounds.

No. While you should replace saturated fats with healthy alternatives like olive oil, a balanced intake of different healthy fats, including those from nuts, seeds, and fish, is important for overall nutrition.

Yes, in some cases. While olive oil can have positive effects on blood pressure in moderation, overconsumption can cause a significant drop in blood pressure, leading to dizziness and other issues.

Focus on portion control by measuring tablespoons. Use it as a replacement for less healthy fats, such as in salad dressings or for low-heat sautéing, rather than simply adding it on top of existing meals.