What Happens to Your Body When You Eat Olive Oil Every Day?

October 20, 2025 •

3 min read

According to a 28-year study published in JAMA Network Open, those who consumed more than half a tablespoon of olive oil daily had a 28% lower risk of dying from dementia. But what happens to your body when you eat olive oil every day beyond just its impact on dementia risk? This article explores the comprehensive effects of incorporating this staple of the Mediterranean diet into your daily routine.

Quick Summary

Daily olive oil intake, particularly extra virgin, offers numerous health benefits due to its high content of monounsaturated fats and antioxidants. It supports cardiovascular function, protects against chronic inflammation, improves cognitive performance, and enhances gut health.

Key Points

Heart Health Boost: Daily consumption of extra virgin olive oil (EVOO) improves heart health by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol, primarily due to its monounsaturated fats.
Reduced Inflammation: The antioxidants, especially oleocanthal, in EVOO possess strong anti-inflammatory properties, comparable to ibuprofen, which can help combat chronic diseases.
Enhanced Cognitive Function: A diet rich in olive oil is linked to better brain health, with studies suggesting a lower risk of cognitive decline and dementia.
Improved Gut and Digestive Health: Olive oil supports a healthy gut microbiota, aids digestion, and can help prevent constipation due to its lubricating and antibacterial properties.
Antioxidant Power: EVOO is loaded with powerful antioxidants that protect cells from damage caused by free radicals, a major contributor to aging and chronic illness.
Supports Bone Health: Research suggests that the polyphenols in olive oil may help promote bone formation and reduce the risk of bone loss.
Potential Anti-Cancer Effects: Observational studies link higher olive oil consumption with a reduced risk of certain cancers, likely due to its antioxidant and anti-inflammatory compounds.
Weight Management: Despite being calorie-dense, olive oil in the context of a Mediterranean diet is not associated with weight gain and may promote feelings of fullness.

The Core Components of Olive Oil and Their Impact

Olive oil, particularly extra virgin olive oil (EVOO), is considered a powerful nutraceutical, offering medicinal benefits through food. Its health advantages stem mainly from monounsaturated fatty acids (MUFAs) and polyphenols.

Monounsaturated Fatty Acids (MUFAs)

Oleic acid, a MUFA, is the primary fatty acid in olive oil, making up about 71%. Substituting saturated fats with MUFAs can lower "bad" LDL cholesterol and potentially increase "good" HDL cholesterol, significantly benefiting cardiovascular health. The Mediterranean diet, rich in EVOO, is well-regarded for its role in reducing heart disease risk.

Polyphenols and Antioxidants

EVOO is rich in antioxidants, especially polyphenols like oleocanthal and oleuropein. These compounds protect cells from oxidative stress caused by free radicals, which are linked to aging and chronic diseases. Oleocanthal has notable anti-inflammatory effects, sometimes compared to ibuprofen. These antioxidants help combat chronic inflammation, protecting against various illnesses.

The Systemic Effects of Daily Olive Oil Consumption

Heart Health and Vascular Function

Regular olive oil intake positively impacts the cardiovascular system. It supports healthy blood vessel lining and may help prevent excessive blood clotting. A significant 2018 study on a Mediterranean diet with added EVOO showed a considerable decrease in major cardiovascular events among high-risk individuals. While some older studies were less clear, current evidence strongly supports olive oil's heart-protective qualities.

Brain Health and Cognitive Function

Recent studies, including one from 2024 involving over 92,000 adults, link higher olive oil consumption to a reduced risk of death from dementia. Its antioxidants and healthy fats help decrease neuroinflammation and oxidative stress, factors associated with neurodegenerative diseases. Animal research also indicates that EVOO may help reduce beta-amyloid plaques related to Alzheimer's disease.

Digestive and Gut Health

Olive oil benefits the digestive system. It can help with constipation by lubricating the intestinal tract and softening stools. EVOO's polyphenols can also support a healthy gut by promoting beneficial bacteria. Some studies also show it has antibacterial effects against harmful bacteria like Helicobacter pylori.

Anti-Cancer and Anti-Inflammatory Effects

The high antioxidant content in olive oil fights oxidative damage linked to cancer development. Observational studies in Mediterranean regions suggest lower cancer rates, with olive oil potentially playing a role. Oleocanthal's anti-inflammatory properties also contribute to this protective effect.

Joint and Bone Health

Olive oil's anti-inflammatory benefits may extend to joint health, possibly offering protection against osteoarthritis by reducing inflammation. Some research suggests polyphenols might also support bone formation and help prevent bone loss, relevant for conditions like osteoporosis.

Comparison of Olive Oil Grades

The nutritional quality of olive oil varies by grade.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil (VOO)	Refined/Light Olive Oil
Processing	Cold-pressed; no high heat or chemicals.	Less refined than standard olive oil, but more than EVOO.	Highly processed with heat and chemicals.
Antioxidant Content	Highest levels of polyphenols and other antioxidants.	Lower polyphenol and antioxidant content than EVOO.	Lowest content of beneficial compounds.
Flavor	Strong, distinct, robust flavor.	Milder flavor than EVOO.	Mildest flavor.
Health Benefits	Maximizes health benefits like anti-inflammatory and antioxidant effects.	Still contains some beneficial compounds, but less potent than EVOO.	Primarily a source of monounsaturated fats, with few antioxidants.
Best Use	Drizzling, dipping, salad dressings, and low-temperature cooking.	General cooking, including sautéing.	High-temperature cooking, though less beneficial.

Potential Considerations and Best Practices

Enjoying olive oil's benefits requires moderation. It is calorie-dense, so consuming too much without balancing other food intake could lead to weight gain. A typical recommendation for a 2,000-calorie diet is 1 to 2 tablespoons daily, but this can vary. Choosing a high-quality, authentic extra virgin olive oil is essential for maximum health benefits. High intake might cause mild digestive issues in some, while allergies are uncommon. If you have health conditions like diabetes or high blood pressure, monitor your levels as olive oil can have an effect. Consulting a healthcare professional for personalized advice is recommended.

Conclusion

Adding olive oil to your daily meals is a simple and effective way to boost overall health. The combination of MUFAs and antioxidants helps reduce inflammation, protect heart and brain health, aid digestion, and potentially lower the risk of chronic diseases. Opt for high-quality extra virgin olive oil and use it in moderation to get the most benefits. Whether used as a finishing touch on dishes or for moderate cooking, daily olive oil intake is a step towards a healthier lifestyle.

Here is some authoritative information on the health effects of olive oil from Healthline.

Frequently Asked Questions

For most people, a daily intake of 1 to 2 tablespoons of extra virgin olive oil is sufficient to provide significant health benefits. The exact amount can vary based on individual caloric needs and activity level.

While it is generally safe, there is no research to suggest that drinking a shot of olive oil is more beneficial than incorporating it into your meals. Drinking large amounts may also cause gastrointestinal upset in some individuals.

Extra virgin olive oil is the least refined, retaining the highest levels of beneficial antioxidants and polyphenols. Regular or light olive oils are more processed, leading to a loss of these compounds and a milder flavor.

Yes, when replacing less healthy fats, olive oil can assist with weight management. Its monounsaturated fats promote satiety, which can help reduce overall calorie intake.

Yes, studies suggest that olive oil may help lower blood pressure. Individuals on blood pressure medication should monitor their levels, as taking olive oil with these drugs could cause blood pressure to drop too low.

Use it as a base for salad dressings, drizzle it over roasted vegetables, use it for bread dipping, or incorporate it into sauces and marinades. Use higher quality EVOO for finishing dishes to preserve its delicate flavors and nutrients.

In moderation, side effects are rare. Excessive consumption could lead to weight gain due to its high calorie density. Some individuals may experience mild digestive issues.

Olive oil is a staple in many traditional diets and can be safely introduced to children's diets. However, it is always best to consult with a pediatrician for specific dietary recommendations based on the child's age and health.