Is Taking 2 Tablespoons of Olive Oil a Day Good For You?

November 25, 2025 •

4 min read

According to a study published in the Journal of the American College of Cardiology, daily consumption of 2 tablespoons of extra virgin olive oil (EVOO) has been linked to a reduced risk of cardiovascular, pulmonary, and neurodegenerative diseases. This raises the question: is taking 2 tablespoons of olive oil a day good for you, and how can you best incorporate this practice into your diet?

Quick Summary

This article explores the evidence behind consuming two tablespoons of olive oil daily, detailing its anti-inflammatory, antioxidant, and heart-protective properties. It examines the difference between olive oil varieties, effective ways to integrate it into meals, and important considerations regarding calorie intake.

Key Points

Heart Health Boost: Daily consumption of high-quality extra virgin olive oil significantly lowers the risk of heart disease by improving cholesterol levels and blood vessel function.
Powerful Anti-Inflammatory: The antioxidant oleocanthal in EVOO acts like a natural ibuprofen, effectively reducing inflammation throughout the body.
Antioxidant Protection: EVOO is rich in polyphenols that fight oxidative stress, potentially reducing the risk of chronic diseases and protecting brain health.
Digestive and Gut Support: Olive oil aids digestion and contains prebiotics that nourish beneficial gut bacteria, contributing to a healthy microbiome.
Use High-Quality EVOO: Choosing certified extra virgin olive oil is crucial, as the refining process for regular olive oil strips away many of the beneficial antioxidants and compounds.
Integrate Into Diet Easily: The daily intake can be seamlessly incorporated into meals by using it in salad dressings, drizzling over food, or substituting other fats.
Mind Calorie Intake: Despite its health benefits, olive oil is calorie-dense, and intake should be moderated to avoid weight gain, especially when not replacing other fats.

The Health Benefits of Daily Olive Oil Intake

Incorporating two tablespoons of high-quality extra virgin olive oil (EVOO) into your daily diet has been shown to offer a wide array of health advantages, primarily due to its rich composition of monounsaturated fats and powerful antioxidants. These components work together to support overall wellness and combat chronic diseases.

Cardiovascular Protection

The heart-healthy benefits of olive oil are perhaps the most well-known. Multiple studies, including the PREDIMED trial, have shown that a Mediterranean diet supplemented with extra virgin olive oil significantly reduces the risk of major cardiovascular events, such as heart attacks and strokes. The oleic acid and polyphenols in EVOO help improve heart health through several mechanisms:

Lowering Bad Cholesterol: Monounsaturated fats replace saturated fats, which helps lower LDL ('bad') cholesterol levels.
Increasing Good Cholesterol: Some evidence suggests olive oil can help raise levels of HDL ('good') cholesterol.
Improving Blood Vessel Function: EVOO enhances the function of the endothelium, the lining of the blood vessels, and increases nitric oxide availability.
Reducing Oxidative Damage: Antioxidants protect LDL particles from oxidation, a crucial step in the development of atherosclerosis.

Anti-Inflammatory Effects

Chronic inflammation is a root cause of many diseases, including cancer, heart disease, and Alzheimer's. EVOO possesses strong anti-inflammatory properties, largely attributed to its antioxidant content, especially oleocanthal. This compound has been shown to work similarly to ibuprofen, a nonsteroidal anti-inflammatory drug. Additionally, oleic acid may help reduce inflammatory markers like C-reactive protein (CRP).

Rich in Antioxidants

Beyond heart health, the antioxidants in EVOO offer broad protection for your body. Polyphenols combat oxidative stress caused by free radicals, which damage cells and DNA. These antioxidants may contribute to a reduced risk of various cancers, and studies suggest they can protect brain cells from oxidative damage associated with neurodegenerative diseases like Alzheimer's.

Digestive and Gut Health

Daily olive oil consumption can also support a healthy digestive system. It acts as a natural lubricant for the intestines, potentially helping with constipation. Furthermore, polyphenols in olive oil may act as prebiotics, promoting the growth of beneficial gut bacteria and reducing inflammation in the gastrointestinal tract. For those with H. pylori infections, some research indicates olive oil may help inhibit the bacteria.

Olive Oil Comparison Table

Not all olive oils are created equal. The degree of processing significantly impacts the nutritional value, with extra virgin olive oil offering the most benefits.


Feature	Extra Virgin Olive Oil (EVOO)	Regular/Refined Olive Oil	Other Vegetable Oils (e.g., Canola)
Processing	Cold-pressed, no chemicals	Refined with heat and chemicals	Highly processed, often chemically extracted
Antioxidant Content	Highest levels of polyphenols and antioxidants	Significantly lower; most lost during refining	Low to none
Flavor Profile	Strong, fruity, and peppery	Mild, neutral flavor	Varies, often neutral
Health Benefits	Superior anti-inflammatory and cardiovascular benefits	Provides monounsaturated fats, but fewer antioxidants	Offers healthy fats, but fewer unique antioxidants
Smoke Point	Medium (around 405°F/207°C), suitable for most cooking	High (around 406°F/208°C)	Varies, some higher than EVOO

Incorporating 2 Tablespoons into Your Daily Diet

Meeting your daily target of two tablespoons can be simple and delicious without feeling like a chore. The best approach is to distribute it throughout your day, incorporating it into various meals.

Methods for Integrating Olive Oil

Use it as a salad dressing: Mix EVOO with vinegar or lemon juice for a simple, flavorful, and healthy dressing.
Drizzle over dishes: Finish cooked vegetables, roasted potatoes, soups, or pasta with a generous drizzle of olive oil before serving.
Make a dip: Pour EVOO into a small dish with some herbs and spices for dipping bread.
Blend into smoothies: For an extra boost of healthy fats, blend a tablespoon of olive oil into your morning smoothie.
Substitute for other fats: Replace butter or other oils when baking savory items or cooking eggs.

Considerations and Precautions

While two tablespoons of olive oil are beneficial for most, a few considerations are important. First, olive oil is calorie-dense, with approximately 120 calories per tablespoon. Those watching their caloric intake should account for this. Excessive consumption can contribute to weight gain. Second, some people may experience mild digestive issues, such as diarrhea, if they are not used to consuming this much oil. It's wise to start with a smaller amount and gradually increase your intake. If you are on blood pressure or diabetes medication, monitor your blood sugar and blood pressure closely, as olive oil may enhance their effects. As with any dietary change, consulting a healthcare professional is recommended, especially for those with existing health conditions.

Conclusion

The scientific consensus points toward a resounding 'yes' regarding the health benefits of taking two tablespoons of high-quality extra virgin olive oil daily, especially when it replaces less healthy fats in the diet. Its potent antioxidant and anti-inflammatory compounds offer protection against major chronic diseases, particularly cardiovascular and neurodegenerative conditions. For the most robust benefits, opt for certified extra virgin olive oil, which retains the highest concentration of beneficial polyphenols. By mindfully incorporating this liquid gold into your daily meals, you can take a significant step towards better long-term health, just as many have done for centuries as part of the healthful Mediterranean diet.

Frequently Asked Questions

You can use the olive oil as a base for salad dressings, drizzle it over cooked vegetables or soups, use it as a dipping oil for bread, or substitute it for other fats when cooking. Some people even take it straight or mix it into a smoothie to ensure they get their daily dose.

Some people believe that drinking olive oil on an empty stomach offers additional digestive benefits, such as soothing the stomach and aiding against constipation. However, there is limited scientific evidence to support this specific practice, and general consumption with meals is equally effective for overall health benefits.

While regular olive oil still contains monounsaturated fats, extra virgin olive oil (EVOO) is far superior due to its minimal processing. EVOO retains a much higher concentration of antioxidants and polyphenols, which are responsible for many of its most powerful health benefits, including anti-inflammatory effects.

Olive oil is calorie-dense, so consuming it in excess without accounting for the calories can lead to weight gain. However, many studies show that when used as a replacement for less healthy fats (like saturated or trans fats) and as part of an overall balanced diet like the Mediterranean diet, it does not promote weight gain.

For most people, a daily intake of two tablespoons is well-tolerated. However, some may experience minor digestive discomfort, such as nausea or diarrhea, especially when first starting. Those on blood pressure or diabetes medication should monitor their levels, as olive oil can have a lowering effect.

Look for a bottle labeled 'certified extra virgin' from a reputable source with a recent harvest date. High-quality EVOO should have a green color and a fresh, sometimes peppery, taste and aroma. A dark glass container helps protect the oil from light damage.

Yes, EVOO is surprisingly stable for cooking, including sautéing and stir-frying. Despite having a lower smoke point than refined oils, it is resistant to degradation due to its antioxidant content, making it a healthy option for most cooking methods.