What Happens If You Take 2 Tablespoons of Olive Oil Every Day?

November 18, 2025 •

3 min read

According to the American Heart Association, olive oil, a staple of the Mediterranean diet, can help reduce the risk of heart disease. But what happens if you take 2 tablespoons of olive oil every day, and how does this daily habit influence your body and overall well-being?

Quick Summary

This guide examines the scientific evidence behind consuming two tablespoons of extra virgin olive oil daily, detailing its effects on cardiovascular health, inflammation, digestion, and weight management. It explains the ideal intake, potential risks, and best practices for incorporating this healthy fat into your diet for optimal benefits.

Key Points

Heart Health Boost: Daily consumption of high-quality extra virgin olive oil (EVOO) significantly improves heart health by lowering 'bad' LDL cholesterol and raising 'good' HDL cholesterol.
Reduces Inflammation: EVOO is packed with polyphenols, such as oleocanthal, which have potent antioxidant and anti-inflammatory effects comparable to ibuprofen.
Aids Digestion: As a natural lubricant, a daily dose of olive oil can stimulate bile production and ease constipation, promoting smoother digestion.
Supports Weight Management: When used to replace other less healthy fats, the satiety-boosting effects of olive oil's monounsaturated fats can aid in weight loss and control.
Potential for Weight Gain: A key consideration is its high caloric density (120 calories per tablespoon), meaning excessive intake can lead to weight gain if not replacing other calorie sources.

The Power of Extra Virgin Olive Oil

Consuming about two tablespoons of high-quality extra virgin olive oil (EVOO) daily is often recommended by nutrition experts. EVOO, the highest grade of olive oil, is produced through cold-pressing, which preserves beneficial antioxidants and polyphenols responsible for its health benefits.

Unpacking the Health Benefits of a Daily Dose

Cardiovascular Health Improvement

Daily EVOO intake can significantly improve heart health. Its monounsaturated fats lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol. Antioxidants protect LDL from oxidation, crucial for preventing atherosclerosis. Studies like PREDIMED show it can lower blood pressure.

Anti-Inflammatory and Antioxidant Effects

EVOO's polyphenols act as potent antioxidants and have anti-inflammatory properties, with oleocanthal offering effects similar to ibuprofen.

Digestive System Support

Olive oil can support digestive health. It acts as a natural lubricant, aiding bowel movements and easing constipation. It also stimulates bile and enzyme production for better fat digestion and nutrient absorption. EVOO's polyphenols can also support a healthy gut microbiome.

Potential for Weight Management

While caloric (around 120 calories per tablespoon), olive oil can help with weight management if it replaces less healthy fats. Its healthy fats increase satiety, potentially reducing overall calorie intake. Replacing saturated fats with olive oil can aid long-term weight management and may improve metabolic function.

Potential Downsides and Considerations

Despite benefits, there are potential downsides:

Caloric Density

Consuming an extra 240 calories daily from two tablespoons can lead to weight gain if not balanced by reducing other calorie sources.

Digestive Discomfort

A sudden increase in intake can cause digestive upset like diarrhea or bloating in sensitive individuals. Starting with smaller amounts is advised.

Blood Sugar and Pressure Effects

Excessive consumption might lower blood sugar levels too much for those with diabetes or hypoglycemia. It can also excessively lower blood pressure in some individuals.

Quality and Cooking Method

High heat can degrade EVOO's beneficial polyphenols. For maximum benefits, use it in cold applications or as a finishing oil.

Comparison Table: Olive Oil vs. Other Common Fats


Feature	Extra Virgin Olive Oil (EVOO)	Butter	Soybean/Canola Oil
Primary Fat Type	Monounsaturated	Saturated	Polyunsaturated
Antioxidants	Very High (Polyphenols)	Low/None	Low (lost in processing)
Anti-Inflammatory	Yes (Oleocanthal, etc.)	No (can increase)	Neutral
Processing Method	Cold-Pressed, Unrefined	Churned	Refined, Deodorized
Best Use Case	Dressings, Finishing, Low-Med Heat	Baking, Sautéing	High-Heat Cooking
Heart Health	Very Beneficial (Lowers LDL, Raises HDL)	Harmful (Increases LDL)	Good (Contains Omega-3s)
Source	Olives	Dairy	Seeds

How to Incorporate Two Tablespoons Daily

Replace less healthy fats with EVOO:

Salad Dressings: Use EVOO as a base.
Finishing Drizzle: Add to cooked dishes.
Bread Dip: Use instead of butter.
Morning Ritual: Some take a tablespoon on an empty stomach.

Conclusion

Daily consumption of two tablespoons of high-quality extra virgin olive oil can offer significant health benefits, especially for heart and digestive health, and support weight management when replacing other fats. Prioritizing EVOO and mindful consumption are key to reaping these rewards without the risks of excessive intake. This habit, combined with a healthy diet and lifestyle, can contribute to long-term wellness.

Visit the official PREDIMED trial page for in-depth information on the Mediterranean diet and olive oil's impact.

Frequently Asked Questions

While it can be beneficial at any time, many prefer taking olive oil in the morning on an empty stomach. This can help kickstart digestion, promote regularity, and enhance the absorption of nutrients throughout the day.

Olive oil is high in calories (approximately 120 per tablespoon), so consuming it in addition to a high-calorie diet can cause weight gain. However, when it is used to replace less healthy fats, its satiating effect can actually support weight management goals.

Extra virgin olive oil (EVOO) is the best choice for daily consumption. It is minimally processed and retains the highest levels of beneficial antioxidants and polyphenols compared to virgin or refined olive oils.

You can cook with extra virgin olive oil, but the heat can degrade its beneficial polyphenols. For maximum health benefits, it is best used in cold applications, such as salad dressings, or as a finishing drizzle over cooked food.

For most people, it's safe and beneficial for digestion. However, individuals with sensitive digestive systems may experience discomfort like bloating or diarrhea from a large intake. It is best to start with a smaller amount and monitor your body's reaction.

While effects can vary, some studies have shown improvements in cholesterol levels and anti-inflammatory markers within as little as three weeks of consistent daily intake of extra virgin olive oil.

Yes, research indicates that the consistent daily intake of olive oil, especially high-polyphenol varieties, can help lower blood pressure, which is a major risk factor for heart disease.