Understanding the NHS Perspective on Dietary Fats
While the National Health Service (NHS) does not provide specific guidance on drinking olive oil daily as a 'shot' or supplement, its broader advice on dietary fats is clear. The NHS recommends reducing the intake of saturated fats (found in butter, ghee, and fatty meats) and replacing them with unsaturated fats, like olive oil. This approach is rooted in the widely studied Mediterranean diet, where olive oil is a staple fat used primarily in cooking and dressing, not consumed in large quantities on its own. The core message is moderation and balance, focusing on the quality of fat rather than simply adding a high-calorie substance to your diet.
The Health Benefits of Consuming Olive Oil
Olive oil is celebrated for its rich content of monounsaturated fats and antioxidants, which contribute to numerous health benefits when consumed as part of a balanced diet. Extra virgin olive oil, in particular, contains high levels of beneficial compounds like polyphenols, which are largely lost in more refined versions.
- Cardiovascular Health: Numerous studies, including large cohorts observed over many years, have linked higher olive oil consumption with a reduced risk of cardiovascular disease mortality. This is largely due to its ability to help lower 'bad' LDL cholesterol while maintaining or increasing 'good' HDL cholesterol.
- Anti-Inflammatory Properties: The antioxidants in extra virgin olive oil, especially oleocanthal, have potent anti-inflammatory effects that work similarly to nonsteroidal anti-inflammatory drugs like ibuprofen. Chronic inflammation is a driver for many diseases, including heart disease and some cancers.
- Digestive Health: Some studies have shown that olive oil can act as a mild laxative, helping to soften stools and relieve constipation. It may also support a healthier gut microbiome. However, this benefit is typically achieved with modest, not excessive, intake.
- Cognitive Function: High olive oil intake is associated with a lower risk of cognitive decline and neurodegenerative diseases like Alzheimer's, possibly by reducing oxidative stress and inflammation in the brain.
The Risks and Considerations of Drinking Olive Oil Daily
While the benefits of incorporating olive oil into your diet are clear, the practice of drinking it daily, particularly in large quantities, carries several risks and is not scientifically proven to be superior to regular consumption with food.
- High Calorie Density: Olive oil is very calorie-dense, with one tablespoon containing approximately 120 calories. Drinking several tablespoons daily could significantly increase your overall calorie intake without adding much-needed fibre or other nutrients, potentially leading to unintended weight gain.
- Gastrointestinal Discomfort: Excessive consumption can cause digestive issues, including diarrhoea, stomach upset, or nausea. This is particularly true if you are not accustomed to consuming large amounts of fat.
- Displacing Nutritious Foods: Drinking olive oil might inadvertently displace other healthier foods from your diet. While it is a healthy fat source, it lacks the fibre, vitamins, and minerals found in whole foods like nuts, seeds, and vegetables, which are also vital for a balanced diet.
- Potential Drug Interactions: Olive oil can lower blood sugar and blood pressure. Individuals on medication for diabetes or hypertension should be cautious, as combining olive oil with these drugs could cause levels to drop too low. Consult a healthcare professional before making significant dietary changes if you take any medication.
Olive Oil: A 'Shot' Versus A Dietary Staple
| Feature | Daily 'Olive Oil Shot' | Incorporating Olive Oil into Meals (NHS Perspective) |
|---|---|---|
| Calorie Intake | High, potentially leading to excess calories and weight gain. | Controlled, as part of total daily fat allowance (approx. 70g for adults). |
| Nutrient Absorption | Less efficient; consuming with vegetables or food enhances absorption of fat-soluble vitamins and antioxidants. | Optimised when consumed with other foods, enhancing the absorption of nutrients. |
| Digestive Impact | Higher risk of gastrointestinal discomfort, including diarrhoea. | Lower risk, as it is part of a balanced meal. |
| Weight Management | Risk of unwanted weight gain due to excessive calories. | Supports weight management by replacing less healthy fats and promoting satiety. |
| Satiety | Limited feeling of fullness compared to whole foods. | Contributes to satiety when combined with fibre and protein-rich foods. |
Conclusion
While consuming olive oil offers well-documented health benefits, particularly for cardiovascular health, drinking it as a daily 'shot' is not endorsed by mainstream medical advice and lacks specific scientific backing. The NHS and other authoritative bodies like the British Heart Foundation advocate for incorporating olive oil into a healthy, balanced diet as a replacement for less healthy fats. The key takeaway is that moderation and context matter; the benefits are best realised as part of an overall healthy eating pattern, not through a supplement-like approach. Excessive consumption can lead to negative side effects, such as unwanted weight gain and digestive issues. For authoritative UK-based guidance on healthy eating, refer to the British Heart Foundation website.
Sources:
- British Heart Foundation, 'Is olive oil good for you?', Heart Matters Magazine, 2021.
- Edge Hill University, 'Drinking olive oil: a health and beauty elixir or celebrity fad in a shot glass?', News, 2024.
- British Heart Foundation, 'Is olive oil good for you?', Heart Matters Magazine, 2021.
- UPMC HealthBeat, 'Is It Safe to Drink Olive Oil?', 2023.
- Aceite del Campo, 'Consuming olive oil can have side effects', 2024.
