What Does 1 Tablespoon of Olive Oil Do for Your Health?

December 1, 2025 •

3 min read

According to a 2022 Harvard study, consuming just over half a tablespoon of olive oil per day was linked to a lower risk of premature death. This highlights how a small, consistent habit, like incorporating 1 tablespoon of olive oil into your daily routine, can have a significant and positive impact on your health.

Quick Summary

A daily tablespoon of extra virgin olive oil provides healthy monounsaturated fats and powerful antioxidants that combat inflammation, protect against chronic diseases, and support heart and brain health.

Key Points

Heart Health Boost: A daily tablespoon of extra virgin olive oil, rich in monounsaturated fats, can improve cholesterol levels and lower the risk of heart disease.
Powerful Antioxidants: Its high antioxidant content protects cells from oxidative stress and free radical damage, a key factor in preventing chronic diseases.
Reduces Inflammation: The compound oleocanthal acts as a natural anti-inflammatory agent, helping to combat chronic inflammation.
Supports Brain Function: Antioxidants in EVOO may protect against cognitive decline and neurodegenerative diseases like Alzheimer's.
Promotes Gut Health: Olive oil can act as a mild laxative and its polyphenols support a healthy balance of gut bacteria.
Aids in Blood Sugar Control: Consistent intake of olive oil has been linked to better insulin sensitivity and a reduced risk of type 2 diabetes.
Assists with Weight Management: Healthy fats in olive oil can increase satiety, helping to manage appetite and weight over time.

A single tablespoon of olive oil, especially high-quality extra virgin olive oil (EVOO), offers a notable amount of monounsaturated fats, antioxidants, and anti-inflammatory compounds. As a staple of the health-promoting Mediterranean diet, it contributes beneficial components beyond just calories. Regular intake, even a small amount daily, can help reduce inflammation and may offer protection against chronic diseases.

Monounsaturated Fats and Heart Health

The primary fat in olive oil is oleic acid, a monounsaturated fatty acid (MUFA), making up over 70% of its composition. Replacing saturated fats with MUFAs can positively influence cholesterol levels by lowering LDL ("bad") cholesterol and potentially increasing HDL ("good") cholesterol. This effect is significant for reducing heart disease risk. MUFAs may also improve insulin sensitivity, supporting blood sugar management and potentially lowering the risk of type 2 diabetes.

Antioxidant Protection

Extra virgin olive oil contains powerful antioxidants like polyphenols and vitamin E. These compounds are crucial for protecting cells from damage caused by free radicals, which are unstable molecules linked to various chronic conditions, including heart disease and some cancers. Polyphenols, such as oleuropein, can also help prevent the oxidation of LDL cholesterol, an early step in the development of atherosclerosis.

Anti-Inflammatory Effects

Chronic inflammation is a contributor to many diseases, and olive oil contains compounds that can help mitigate it. Oleocanthal, an antioxidant found in EVOO, has properties similar to the anti-inflammatory drug ibuprofen. Oleic acid also contributes to reducing inflammatory markers like C-reactive protein (CRP) in the blood. This anti-inflammatory action is a key reason olive oil is associated with a lower risk of heart disease, metabolic syndrome, and certain types of arthritis.

Brain Health Support

The antioxidant and anti-inflammatory properties of extra virgin olive oil may also benefit brain health. By reducing oxidative stress and inflammation, it might help protect against age-related cognitive decline and neurodegenerative diseases such as Alzheimer's. Some research suggests it could play a role in reducing beta-amyloid plaques in the brain, a characteristic of Alzheimer's. Including olive oil in your diet can be a way to support long-term brain function.

Comparison of Extra Virgin Olive Oil vs. Other Cooking Fats


Feature	Extra Virgin Olive Oil (EVOO)	Regular Olive Oil	Canola Oil	Coconut Oil (Unrefined)
Processing	Cold-pressed, minimally processed. Retains flavor and nutrients.	Refined with heat and chemicals.	Extracted with chemical solvents.	Derived from coconut meat.
Flavor Profile	Strong, fruity, peppery, or bitter.	Mild, neutral.	Neutral.	Distinct coconut flavor.
Antioxidant Content	High. Rich in polyphenols and Vitamin E.	Very low, lost during refining.	Low.	Moderate. Contains some antioxidants.
Fat Composition	High in MUFAs, low in saturated fat.	High in MUFAs, low in saturated fat.	High in MUFAs, low in saturated fat.	High in saturated fat.
Best Uses	Drizzling, dressings, lower-heat cooking.	Sautéing, baking, general cooking.	General cooking, baking.	Medium-heat cooking, baking.
Health Benefits	Strong anti-inflammatory, antioxidant benefits. Supports heart, brain health.	Offers MUFA benefits, but lacks potent antioxidants.	Offers MUFA benefits.	Associated with increasing good HDL cholesterol, but high in saturated fat.

Digestive Health Benefits

Incorporating a daily tablespoon of extra virgin olive oil can aid digestion. It can act as a natural lubricant in the digestive tract and may help with constipation. The polyphenols in olive oil also support a healthy gut microbiome by potentially inhibiting harmful bacteria, including Helicobacter pylori, which can cause stomach ulcers. Its anti-inflammatory effects can also contribute to a healthier gut lining.

Conclusion: A Small Addition, Significant Benefits

Adding just one tablespoon of quality extra virgin olive oil to your daily diet is a simple yet effective way to gain significant health benefits. This small amount provides valuable monounsaturated fats and antioxidants that collectively work to reduce inflammation, protect your heart, support cognitive function, and promote digestive health. Choosing EVOO and regularly using it in cooking or as a finishing oil is a beneficial practice for long-term well-being. For further information on olive oil's cardiovascular benefits, the National Institutes of Health offers detailed research.

Easy Ways to Use 1 Tablespoon of Olive Oil Daily

Salad Dressing: Mix with lemon juice or vinegar for a simple vinaigrette.
Finishing Touch: Drizzle over cooked vegetables, soups, or pasta.
Bread Dip: A healthier alternative to butter with whole-grain bread.
Smoothie Addition: Blend a small amount into your morning smoothie.
Cooking Substitute: Use instead of butter or less healthy oils when sautéing.

Frequently Asked Questions

Yes, research indicates that consuming as little as half a tablespoon of olive oil daily can provide significant health benefits, such as reducing the risk of heart disease. A single tablespoon is a robust and effective daily dose.

There is no conclusive evidence that drinking olive oil straight offers superior benefits to incorporating it into meals. The key is consistent daily consumption as part of a balanced diet, whether drizzled over salads, used in cooking, or taken on its own.

Extra Virgin Olive Oil (EVOO) is the best choice for maximum health benefits. Its minimal processing preserves the highest levels of beneficial antioxidants and polyphenols, which are lost during the refining of other olive oil types.

One tablespoon of olive oil contains approximately 119 calories. While it is a calorie-dense food, its health benefits and satiating properties make it a valuable addition to a balanced diet when consumed in moderation.

While extra virgin olive oil has a moderate smoke point (around 405°F), it is best used for lower-heat cooking, dressings, and finishing to preserve its sensitive antioxidant compounds. For very high-heat frying, refined oils are more suitable, though they lack the nutritional benefits of EVOO.

No, the quality and health benefits can vary significantly between brands. High-quality EVOO is the most beneficial, but adulteration is a common problem. To ensure you're getting a quality product, look for a recent harvest date, a dark bottle, and certifications like the California Olive Oil Council (COOC) seal.

While generally safe, olive oil does have some blood-thinning properties. If you are taking anticoagulant medications like warfarin, it is advisable to consult your doctor before significantly increasing your olive oil intake to avoid potential interactions.