Is it okay to have extra virgin olive oil every day?

November 2, 2025 •

3 min read

Studies have consistently shown that incorporating extra virgin olive oil (EVOO) into a daily diet, such as the Mediterranean diet, offers numerous health benefits, including improved cardiovascular markers and reduced inflammation. The question, 'is it okay to have extra virgin olive oil every day?' is more relevant than ever as people seek simple, effective ways to improve their long-term health and wellness.

Quick Summary

Consuming extra virgin olive oil daily is generally safe and beneficial, with moderate intake linked to improved heart health, reduced inflammation, and antioxidant protection. Experts often recommend 1-4 tablespoons, adjusting for individual dietary needs and calorie intake. For maximum health benefits, using high-quality, less-processed EVOO is essential.

Key Points

Daily Intake is Beneficial: Consuming 1 to 4 tablespoons of high-quality extra virgin olive oil daily is safe and offers significant health benefits, especially for cardiovascular health.
Rich in Antioxidants and Healthy Fats: EVOO is packed with monounsaturated fats (oleic acid) and antioxidants (polyphenols, vitamin E) that combat inflammation and oxidative stress.
Supports Heart Health: Regular consumption of EVOO can help lower 'bad' LDL cholesterol and reduce the risk of heart disease, stroke, and heart attacks.
Aids in Digestion: The oil can help soothe the digestive tract, potentially relieving constipation and inhibiting harmful bacteria like H. pylori.
Prioritize Quality: To gain the maximum health benefits, it is crucial to use high-quality, unrefined extra virgin olive oil and be mindful of label authenticity.
Moderation is Key: While healthy, EVOO is calorie-dense, so it should be consumed in moderation as part of a balanced dietary pattern to avoid excessive calorie intake.

The Proven Health Benefits of Daily EVOO Consumption

Incorporating extra virgin olive oil (EVOO) into your daily routine is a well-researched strategy for improving overall health. The benefits are largely attributed to its rich content of monounsaturated fats and powerful antioxidants, specifically polyphenols. Unlike refined olive oils, EVOO is the least processed, ensuring it retains these beneficial compounds.

Cardiovascular Health and Cholesterol Management

One of the most significant advantages of daily EVOO intake is its positive impact on heart health. The high concentration of monounsaturated fats, primarily oleic acid, helps lower 'bad' LDL cholesterol while potentially raising 'good' HDL cholesterol. Research has shown that a high olive oil intake is linked to a lower risk of cardiovascular disease, heart attacks, and strokes. For instance, a 2022 study found that higher olive oil consumption was associated with a lower risk of cardiovascular-related death over a long period.

Anti-Inflammatory and Antioxidant Properties

Chronic inflammation is a leading cause of numerous chronic diseases, including heart disease, cancer, and type 2 diabetes. EVOO contains antioxidants like oleocanthal, which have potent anti-inflammatory effects similar to ibuprofen. Additionally, the polyphenols and vitamin E in EVOO protect cells from oxidative stress caused by free radicals, a key driver of aging and disease.

Supporting Digestive Health

Daily consumption of EVOO can have a soothing and beneficial effect on the digestive system. It helps lubricate the intestinal tract and may aid in relieving constipation. Some studies have also indicated that the compounds in EVOO can inhibit the growth of harmful bacteria, such as H. pylori, which can cause stomach ulcers.

Recommended Daily Dosage

While there is no one-size-fits-all answer, experts often recommend a daily intake of 1 to 4 tablespoons of extra virgin olive oil. The ideal amount depends on factors such as age, weight, activity level, and overall dietary needs. For example, studies have shown therapeutic benefits with an intake of around 1.5 to 2 tablespoons daily. It is crucial to balance this with your total caloric intake, as olive oil is calorie-dense.

Incorporating EVOO into Your Daily Diet

For salads: Use EVOO as a base for homemade vinaigrettes instead of store-bought dressings. Combining it with balsamic vinegar, herbs, and spices makes for a simple, healthy option.
As a finishing oil: Drizzle high-quality EVOO over finished dishes like roasted vegetables, pasta, or soups to preserve its full flavor and antioxidant properties.
For cooking: High-quality EVOO is safe for moderate-heat cooking, sautéing, and baking, replacing less-healthy saturated fats like butter or margarine.
Bread dipping: Enjoy EVOO as a dipping sauce for whole-grain bread.

Comparison of Olive Oil Types


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Light Olive Oil
Processing	Cold-pressed, unrefined	Processed with heat and chemicals	Heavily refined, light in color and flavor
Antioxidants	Highest levels of polyphenols	Very few beneficial compounds remain	Minimal antioxidant content
Flavor Profile	Robust, fruity, peppery	Mild, neutral flavor	Very mild, almost flavorless
Best Uses	Salad dressings, finishing dishes, dipping	Cooking, frying	Baking, light cooking
Health Benefits	Maximum health benefits	Limited benefits	Minimal benefits

Potential Considerations

While daily EVOO consumption is generally safe for most people, some considerations are worth noting. Individuals with sensitive digestive systems may experience mild discomfort or digestive issues if consuming large amounts on an empty stomach. Due to its high caloric density, moderation is key to avoid weight gain. For maximum benefits, it is crucial to select a high-quality, authentic extra virgin olive oil. Be wary of products that are diluted with other refined oils and look for seals of quality assurance.

Conclusion

In conclusion, it is perfectly fine and highly beneficial to have extra virgin olive oil every day as part of a balanced diet. Its rich profile of monounsaturated fats and powerful antioxidants contributes to improved heart health, reduced inflammation, and better digestive function. While a moderate daily dosage of one to four tablespoons is typically recommended, paying attention to individual caloric needs and selecting a high-quality product is important. By making EVOO a regular part of your cooking and eating habits, you can elevate both the flavor of your meals and your overall health. Reference: The New England Journal of Medicine, on the PREDIMED study

Frequently Asked Questions

A recommended daily intake of extra virgin olive oil is typically between one and four tablespoons, though the ideal amount can vary depending on individual health goals, caloric needs, and overall dietary pattern.

While generally safe, consuming too much extra virgin olive oil can contribute to excess calorie intake and potential weight gain. Some individuals with sensitive digestive systems may also experience mild digestive upset when consuming large amounts.

There is no conclusive evidence that drinking a spoonful of extra virgin olive oil is more beneficial than incorporating it into your food. The health benefits come from the oil's components, regardless of how it is consumed.

High-quality extra virgin olive oil is safe and healthy for moderate-heat cooking, sautéing, and baking. While it is safe for high heat, some of the more delicate flavor notes and compounds are best preserved by using it for finishing dishes.

When choosing an EVOO, look for seals of quality assurance, such as from the North American Olive Oil Association. Check for an early harvest date and opt for opaque bottles to protect the oil from light degradation.

Extra virgin olive oil is not a weight loss solution on its own. However, when consumed in moderation as part of a balanced diet, its healthy fats can promote satiety and may support weight management.

Stopping daily consumption of extra virgin olive oil will simply mean you miss out on its specific health benefits. It is not an essential nutrient, but its daily use is linked to improved health outcomes.