What Does 2 Tablespoons of Olive Oil Do for You? Exploring the Health Benefits

December 12, 2025 •

4 min read

According to the Dietary Guidelines for Americans, consuming around 2 tablespoons of oil daily can provide essential fatty acids. Beyond basic nutrition, what does 2 tablespoons of olive oil do for you specifically, and how can this daily habit transform your health?

Quick Summary

A daily intake of 2 tablespoons of extra virgin olive oil can reduce inflammation, support heart and brain health, and aid digestion through its powerful monounsaturated fats and antioxidants.

Key Points

Heart Health: 2 tablespoons daily can lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol due to its monounsaturated fats.
Anti-inflammatory Effects: The antioxidant oleocanthal in extra virgin olive oil has been shown to reduce inflammation, similar to ibuprofen.
Supports Digestion: Olive oil can act as a natural lubricant to soften stools and aid in relieving constipation.
Aids in Weight Management: The oil's healthy fats increase satiety, helping you feel fuller and manage appetite, which can assist in weight loss efforts.
Boosts Brain Function: Polyphenols in EVOO have been linked to enhanced cognitive function and protection against neurodegenerative diseases.
Antioxidant Protection: High levels of polyphenols protect cells from oxidative stress and free radical damage, fighting chronic disease.

The Core Nutritional Power of 2 Tablespoons of Olive Oil

Consuming a daily dose of extra virgin olive oil (EVOO) is a practice rooted in the health-promoting Mediterranean diet. This habit provides monounsaturated fatty acids (MUFAs), mainly oleic acid, which make up about 71% of olive oil. Oleic acid is known for its anti-inflammatory properties and ability to combat oxidative stress. EVOO also contains antioxidants like oleocanthal and polyphenols, which contribute to its health benefits.

Heart Health: Protecting Your Cardiovascular System

One significant benefit of consuming 2 tablespoons of olive oil is its positive impact on heart health. The combination of MUFAs and antioxidants supports cardiovascular function.

How Olive Oil Lowers 'Bad' Cholesterol

Regular olive oil intake can lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol. A 2022 meta-analysis in Circulation showed that replacing saturated fats with olive oil improved cholesterol profiles and reduced heart disease risk. EVOO's antioxidants also help prevent LDL cholesterol oxidation, which is involved in plaque formation.

Blood Pressure Regulation

Consistent olive oil consumption is linked to lower blood pressure, a key risk factor for heart disease. The beneficial fatty acids and phenols enhance blood vessel function, promoting healthy blood flow.

Combating Inflammation and Oxidative Stress

Chronic inflammation is associated with various diseases, including cancer and Alzheimer's. Extra virgin olive oil contains powerful anti-inflammatory and antioxidant compounds.

Oleocanthal: Nature's Anti-Inflammatory

EVOO contains oleocanthal, which has effects similar to the NSAID ibuprofen. Regular intake may help reduce systemic inflammation.

Polyphenols and Antioxidant Shielding

Polyphenols in olive oil protect cells by neutralizing free radicals that cause oxidative damage. This protective action is important for preventing chronic diseases and slowing aging.

Digestive Health and Weight Management

Two tablespoons of olive oil can benefit digestive health and aid in weight management by affecting digestion and satiety.

Lubricating the Digestive System

Olive oil can help soften stool and promote smoother passage through the colon. Regular intake has been shown to help relieve constipation.

Enhancing Satiety and Metabolism

The healthy fats in olive oil can increase feelings of fullness, potentially reducing overall calorie intake. Research suggests MUFAs may also boost metabolic rate and aid fat oxidation. Replacing saturated fats with olive oil can lead to greater fat loss.

Supporting Cognitive Function and Brain Health

Emerging studies indicate that extra virgin olive oil may benefit brain function and protect against cognitive decline.

Protecting the Blood-Brain Barrier

An animal study from Yale suggested that EVOO consumption improved brain connectivity and reduced blood-brain barrier permeability, potentially offering protection against early Alzheimer's. Biophenols were identified as key to these effects.

Combating Neuroinflammation

Olive oil's antioxidant and anti-inflammatory properties can protect brain cells from damage and neuroinflammation linked to neurodegenerative diseases.

The Crucial Difference: Extra Virgin vs. Refined Olive Oil

Not all olive oil offers the same health benefits. Processing significantly impacts nutrient content.

Comparing Olive Oils and Other Fats


Fat Type	Weight Loss Impact	Antioxidant Content	Anti-inflammatory Effects	Key Notes
Extra Virgin Olive Oil (EVOO)	Supports weight loss and increases satiety.	High: Rich in polyphenols and antioxidants.	High: Contains oleocanthal, similar to ibuprofen.	Highest nutritional value; ideal for drizzling and finishing.
Regular/Refined Olive Oil	Less impactful than EVOO.	Low: Most antioxidants are lost during refining.	Reduced	Bland flavor, higher smoke point.
Butter	High saturated fat linked to weight gain.	None	Minimal to none	High in saturated fat, increases LDL cholesterol.
Soybean Oil	Less effective for fat loss than EVOO.	Low	Reduced	Lower quality, different fatty acid profile.

Practical Ways to Incorporate 2 Tablespoons Daily

Adding this dose to your daily meals is easy:

Morning Elixir: Some take a tablespoon on an empty stomach for digestion.
Salad Dressing Base: Mix EVOO with vinegar and herbs for a healthy vinaigrette.
Vegetable Enhancer: Drizzle EVOO over cooked vegetables for flavor and nutrient absorption.
Pasta Finish: Add a swirl of EVOO to pasta before serving.
Bread Dipper: Use as a dip for whole-grain bread.

Conclusion: A Small Habit for Major Health Gains

Adding two tablespoons of quality extra virgin olive oil to your daily diet is a simple way to boost overall health. It supports heart health by managing cholesterol and blood pressure, fights chronic inflammation with antioxidants like oleocanthal, aids digestion and weight management, and may benefit cognitive function. Choose high-quality EVOO and make it part of a balanced diet for best results.

Optional Outbound Link

For more on olive oil polyphenols, including oleocanthal, see the National Institutes of Health.

How to Choose the Best Olive Oil

Opt for Extra Virgin: EVOO is less processed and has more antioxidants.
Check the Harvest Date: Fresher oil has more beneficial compounds.
Look for Dark Bottles: Dark glass protects the oil from light degradation.
Choose Reputable Brands: Look for certifications due to potential labeling issues.
Mind the Flavor: A fresh, peppery taste often indicates high polyphenol content.

Frequently Asked Questions

No, you don't have to drink olive oil straight. You can easily incorporate two tablespoons into your diet by using it in salad dressings, drizzling it over vegetables, or using it in marinades to gain the same health benefits.

For maximum health benefits, it is best to use high-quality extra virgin olive oil (EVOO). Unlike refined versions, EVOO retains more of its natural antioxidants and polyphenols because it is less processed.

While olive oil is calorie-dense (approx. 119 calories per tablespoon), consuming it in moderation as a replacement for less healthy fats typically does not cause weight gain. In fact, its satiety-inducing properties can help manage appetite and assist with weight loss as part of a balanced diet.

High-quality extra virgin olive oil (EVOO) has a high oxidative stability and is quite resistant to heat, meaning its health properties are largely retained when used in moderate cooking. For maximum benefits, especially for its delicate antioxidants, it's best used in salad dressings or as a finishing oil.

Results can vary for individuals. For issues like constipation, some may feel relief within hours. However, long-term benefits like improved heart health or reduced chronic inflammation develop over months or years of consistent intake as part of a healthy diet.

Olive oil is generally safe for most adults. However, individuals on blood pressure medication should consult a healthcare provider, as olive oil can also lower blood pressure. People with olive allergies should also avoid it.

While there is no strict upper limit, moderation is key due to its high calorie content. Consuming more than 2 tablespoons may lead to excessive calorie intake and potentially hinder weight management goals. It may also cause gastrointestinal discomfort like nausea or diarrhea in some individuals.