The Benefits of Drinking 2 Tablespoons of Olive Oil a Day

December 29, 2025 •

3 min read

According to the Dietary Guidelines for Americans, a person on a 2,000-calorie diet should consume roughly 2 tablespoons of added oils daily. Olive oil, especially extra virgin olive oil, offers numerous health benefits.

Quick Summary

Daily consumption of olive oil provides various health advantages due to its monounsaturated fats and antioxidants. Benefits include cardiovascular, brain, and digestive health. Extra virgin olive oil is the best choice.

Key Points

Heart Health: Daily olive oil intake can lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, reducing heart disease risk.
Anti-Inflammatory Properties: Extra virgin olive oil contains oleocanthal, helping combat inflammation.
Enhanced Digestion: It acts as a lubricant, helping to relieve constipation and regulate the gut microbiota.
Cognitive Protection: Antioxidants in olive oil protect against oxidative stress, potentially lowering Alzheimer's risk.
Superior Antioxidant Content: EVOO has higher concentrations of beneficial polyphenols and antioxidants.
Skin and Hair Benefits: The vitamins and fatty acids in olive oil contribute to healthier skin and hair.
Protection Against Damage: Its antioxidants help protect cells from damage by free radicals.

Cardiovascular Health

Olive oil has positive effects on heart health. The primary fatty acid, oleic acid, helps manage cholesterol levels.

Lowers 'Bad' LDL Cholesterol: Monounsaturated fats can decrease LDL cholesterol, preventing plaque buildup.
Raises 'Good' HDL Cholesterol: Olive oil can increase HDL cholesterol, removing excess cholesterol.
Reduces Arterial Plaque: Healthy fats and antioxidants can prevent plaque, lowering the risk of heart disease.
Lowers Blood Pressure: Studies show higher olive oil intake is linked to lower blood pressure.

Anti-Inflammatory and Antioxidant Benefits

Chronic inflammation is a key factor in many modern diseases. Extra virgin olive oil contains compounds that combat these issues.

Oleocanthal: It has anti-inflammatory properties, similar to ibuprofen.
Polyphenols: They protect cells from oxidative stress caused by free radicals. Early harvest EVOOs have high polyphenol levels.

Digestive and Gut Health

Olive oil benefits the digestive system. It acts as a lubricant on the intestinal tract.

Constipation Relief: Olive oil helps soften stools and promotes regularity.
Gut Microbiota Regulation: Research suggests olive oil helps regulate gut microbiota, promoting a healthier environment.
Protects Stomach Lining: Olive oil on an empty stomach may create a protective layer in the stomach.

Cognitive Function and Brain Health

Antioxidants and healthy fats in extra virgin olive oil protect the brain.

Protects Nerve Cells: Polyphenols help protect nerve cells from oxidative damage, linked to neurodegenerative diseases.
Reduces Alzheimer's Risk: Regular olive oil consumption is linked to a decreased risk of neurodegenerative diseases, like Alzheimer's.
Supports Memory and Concentration: Healthy fats are crucial for brain function, improving concentration and memory.

Comparison of Olive Oil Types


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Light Olive Oil
Processing	Cold-pressed; minimal processing	Chemical processing and heat treatment	Blend of refined oil and some EVOO
Antioxidant Content	Highest levels of polyphenols and antioxidants	Low levels of antioxidants	Moderate levels of antioxidants
Flavor	Strong, fruity, and peppery	Milder, more neutral	Mildest flavor
Best Uses	Drizzling, dipping, salad dressings, low-heat cooking	High-heat cooking and frying	General cooking and baking
Health Benefits	Maximum benefits due to bioactive compounds	Fewer health benefits than EVOO	Fewer health benefits than EVOO

Conclusion

Adding 2 tablespoons of extra virgin olive oil to the daily diet has health benefits. It protects the heart and brain, reduces inflammation, and improves digestion. High-quality EVOO ensures maximum benefits. Moderation is key to avoid excessive calorie intake. Consult a doctor if you have health concerns.

For more in-depth information, consider exploring the research covered by the Arthritis Foundation.

How to Incorporate Olive Oil

Morning Boost: Drizzle a tablespoon over avocado toast or mix it into a smoothie.
Salad Dressings: Create a vinaigrette with EVOO, balsamic vinegar, and herbs.
As a Dip: Use it as a healthier alternative to butter with crusty bread.
Finish Dishes: Drizzle high-quality EVOO over finished dishes to maximize flavor.
Sautéing: Use EVOO for low-to-medium heat sautéing.

Final Thoughts

Switching to quality extra virgin olive oil is a small change with significant rewards. Daily consumption of around 2 tablespoons of EVOO can contribute to long-term health. The polyphenols and monounsaturated fats work together to combat inflammation, protect the heart, and support cognitive function.

Frequently Asked Questions

Yes, drinking up to two tablespoons of extra virgin olive oil daily is generally safe for most people. The key is moderation; replace other less healthy fats.

There is no definitive research on the best time. Some prefer the morning to aid digestion, while others consume it with meals.

Olive oil's healthy fats can help you feel satiated, which may reduce overall calorie intake. It is not a weight-loss 'magic bullet'.

Choose high-quality extra virgin olive oil (EVOO). EVOO has the highest levels of beneficial antioxidants and polyphenols.

Excessive intake may cause digestive issues. As it is high in calories, consuming too much without adjusting other dietary fats could lead to weight gain.

Olive oil can stimulate bile production, aiding fat digestion. It has a positive effect on regulating intestinal microbiota.

There is no evidence that drinking olive oil is healthier than consuming it as part of your regular diet. When paired with other healthy foods, such as vegetables, it can even enhance the absorption of fat-soluble nutrients.