Which Olive Oil Can I Drink Every Day? Choosing the Best for Your Health

October 23, 2025 •

4 min read

According to the American Heart Association, daily consumption of olive oil can lead to a lower risk of heart disease. If you're wondering which olive oil can I drink every day, the answer lies in choosing a high-quality, cold-pressed Extra Virgin Olive Oil (EVOO) to maximize its health benefits.

Quick Summary

The best olive oil for daily consumption is unrefined, cold-pressed Extra Virgin Olive Oil due to its superior nutrient density. Its rich polyphenol content and healthy fats offer significant health benefits, especially for heart and gut health, with moderate intake recommended.

Key Points

Extra Virgin is Best: Choose Extra Virgin Olive Oil (EVOO) for daily drinking, as it is the least processed and richest in beneficial compounds like antioxidants and healthy fats.
Look for 'Cold-Pressed': This extraction method ensures the oil retains its full nutritional value by avoiding high heat during processing.
Check the Harvest Date: Always buy EVOO from the most recent harvest to ensure maximum freshness and polyphenol content.
Protective Packaging is Key: Opt for olive oil in dark glass bottles or tins to protect it from light degradation.
Start Slowly: A daily dose of 1-2 tablespoons is recommended for most adults; start with a smaller amount to assess your body's tolerance.
Consider Combining with Lemon: Mixing EVOO with fresh lemon juice can enhance the flavor and provide an extra boost of vitamin C.
Incorporate into Meals: If drinking it straight isn't for you, get the same benefits by using high-quality EVOO liberally in salad dressings, sauces, and dips.

Why Choose Extra Virgin Olive Oil for Daily Consumption

When it comes to drinking olive oil, not all types are created equal. The key to unlocking the full range of health benefits is to select a high-quality Extra Virgin Olive Oil (EVOO). Unlike refined or light olive oils, EVOO is the least processed variety, preserving the maximum amount of beneficial compounds, including antioxidants and anti-inflammatory agents.

The Health-Boosting Components of EVOO

EVOO is a nutritional powerhouse, packed with compounds that support overall well-being. The main components to consider are:

Monounsaturated Fats: A significant portion of EVOO is made up of oleic acid, a monounsaturated fatty acid known for its positive effects on heart health. It can help lower "bad" LDL cholesterol levels while raising "good" HDL cholesterol.
Polyphenols: These are potent antioxidants and the primary source of EVOO's anti-inflammatory properties. A high polyphenol content often gives the oil a peppery or slightly bitter taste, which is a sign of its freshness and quality.
Vitamins E and K: EVOO contains modest but notable amounts of fat-soluble vitamins, with a single tablespoon providing a healthy percentage of the daily value for both vitamin E and K.

The Importance of 'Cold-Pressed'

The term 'cold-pressed' on an EVOO label is a crucial indicator of quality. This mechanical extraction method ensures the olive paste remains below 81°F (27°C) during processing. By avoiding heat, the oil retains its delicate nutrients, flavors, and potent antioxidant compounds, which can be degraded by higher temperatures. Choosing a cold-pressed EVOO guarantees you are consuming the purest form of the oil, with its integrity intact.

How to Select the Best EVOO to Drink Every Day

With many options available, here’s what to look for when choosing the best olive oil for daily drinking:

Check the Harvest Date: Olive oil is fresh-pressed fruit juice, not wine that improves with age. Look for a harvest date, and aim for an oil from the most recent harvest (ideally within the last 12-18 months) to ensure maximum freshness and polyphenol content.
Opt for Dark Glass or Tin Packaging: Exposure to light and heat can cause olive oil to degrade and go rancid. Dark, opaque containers protect the oil's quality and preserve its nutritional value over time.
Look for Certifications: Some organizations offer seals of approval for quality olive oils. For example, the North American Olive Oil Association certifies oils that meet specific quality and purity standards.
Taste and Aroma: High-quality, fresh EVOO should have a vibrant, fruity aroma and a slightly peppery or bitter finish. If it smells or tastes musty, flat, or greasy, it may be old or of lower quality.
Consider High Polyphenol Content: Some brands provide the polyphenol content on their labels. For enhanced benefits, search for oils with levels of 500 mg/kg or higher.

How to Incorporate Drinking Olive Oil into Your Routine

While drinking a spoonful of EVOO is a popular trend, it's not the only way to get your daily intake. You can easily incorporate it into your diet in various ways to enjoy the same benefits.

Mix with Lemon Juice: For a zesty morning ritual, combine 1 tablespoon of EVOO with the juice of half a lemon. The lemon's vitamin C complements the olive oil's healthy fats and antioxidants.
Add to Smoothies: Mask the strong flavor by blending a tablespoon or two into your morning smoothie.
Use as a Dressing: Drizzle a high-quality EVOO over salads, steamed vegetables, or soups to boost nutrient absorption and flavor.
Dip with Bread: A classic Mediterranean approach is to dip fresh, crusty bread in a small bowl of high-quality EVOO.

Comparison of Olive Oil Grades


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Light Olive Oil
Processing	Unrefined; first, cold-pressed mechanically without heat or chemicals.	Unrefined, but slightly more processed than EVOO.	Chemically and heat processed to remove defects and reduce flavor.
Nutrient Content	Highest levels of antioxidants, polyphenols, and vitamins.	Retains some polyphenols and antioxidants, but less than EVOO.	Very low in beneficial compounds due to heavy processing.
Flavor	Rich, fruity, and robust with a peppery finish.	Milder and less robust flavor than EVOO.	Very mild or bland, with virtually no olive taste.
Best For Drinking	Ideal choice for drinking straight due to highest nutrient density.	Can be consumed, but offers fewer health benefits than EVOO.	Not recommended for drinking, as it lacks the beneficial compounds.
Acidity Level	Must have an acidity level of ≤ 0.8%.	Acidity level between 1% and 4%.	Contains low or no acidity after refining.

Conclusion: Making an Informed Choice for Your Health

When considering which olive oil can I drink every day, the clear winner is high-quality, cold-pressed Extra Virgin Olive Oil. Its superior content of antioxidants and healthy monounsaturated fats, which are preserved through minimal processing, offers the most significant benefits for heart health, digestion, and fighting inflammation. While drinking it straight is a valid option, incorporating it as a salad dressing or mixed with other ingredients like lemon juice is an equally effective and often more palatable way to reap the rewards. To ensure you get the best product, always check for freshness indicators like the harvest date and proper packaging. Remember, consistency is key, and integrating a small amount of quality EVOO into your daily routine is a simple step towards a healthier lifestyle.

Visit the official website of the North American Olive Oil Association for a list of certified oils.

Frequently Asked Questions

While some proponents suggest that drinking olive oil on an empty stomach can aid digestion, there is no conclusive scientific evidence that it is more beneficial than consuming it with food. Some individuals may even experience gastrointestinal discomfort this way.

A recommended daily intake for most adults ranges from 1 to 2 tablespoons. It's crucial to remember that olive oil is high in calories, so it should be used to replace less healthy fats rather than simply adding extra calories to your diet.

Some studies suggest that the monounsaturated fats in olive oil can promote satiety, helping you feel full and potentially reducing overall calorie intake. However, it is not a weight loss cure, and it's important to consume it in moderation as part of a balanced diet due to its high calorie density.

The peppery, tingling sensation in the back of your throat is a sign of a high-quality, fresh Extra Virgin Olive Oil with a rich concentration of healthy polyphenols. Specifically, a compound called oleocanthal is responsible for this characteristic.

Regular, pure, or light olive oils are more heavily processed and refined, which removes many of the beneficial antioxidants and healthy compounds. For drinking, Extra Virgin Olive Oil is the best choice to maximize health benefits.

To preserve its quality, store olive oil in a cool, dark place away from heat and direct sunlight. Keeping the lid tightly sealed is also important to prevent oxidation.

Regular, moderate consumption of high-quality Extra Virgin Olive Oil is associated with improved heart health by lowering LDL cholesterol, reduced inflammation, and benefits for brain health and digestion due to its antioxidant and healthy fat content.