Here's Exactly What Happens to Your Body If You Eat Olive Oil Every Day

Similarly to avocados and oatmeal, olive oil is definitely one of those foods with a health halo. Healthy eaters often make a point of saying that they cook primarily with olive oil versus vegetable oil. It’s also a cornerstone of the Mediterranean diet, which is widely considered one of the healthiest ways to eat.

Is olive oil really healthier than other cooking oils and what happens if you consume it every day? Here, registered dietitians explain it all, touching on five key ways consuming olive oil regularly can impact health.

Related: What Is the Mediterranean Diet and What Can You Eat On It?

What Makes Olive Oil So Great?

There’s a reason why olive oil is often talked about as a healthy ingredient to use in cooking and to integrate into meals. In one scientific study comparing the nutrient profiles of 32 different edible oils, olive oil came out on top because it had the highest concentration of nutrients.

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Registered dietitian Alex Larson, RDN, explains that it’s high in monounsaturated fats, which are scientifically linked to being good for the heart. Besides being rich in this good type of fat, Larson says that olive oil is high in antioxidants, such as polyphenols and vitamin E, which fight inflammation and oxidative stress—key factors in chronic diseases.

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5 Ways Consuming Olive Oil Every Day Can Impact Health

Knowing that olive oil is a good source of antioxidants and monounsaturated fats is one thing, but knowing how exactly this benefits the body is another layer of important context. Below are five ways you can expect your health to change if you start consuming olive oil every day.

1. Your cholesterol may go down

One of the primary reasons why olive oil is so healthy is that it’s good for cardiovascular health. Registered dietitian Jennifer Hanes, RDN, explains that the polyphenols and unsaturated fats in olive oil can help improve cholesterol levels when consumed regularly. Scientific research shows that consuming olive oil regularly can help raise HDL cholesterol (that’s the good type).

Incorporating olive oil into a healthy diet is also linked to lowering the risk of cardiovascular disease and all-cause death—that’s pretty major!

2. Adding olive oil to your meals can keep you full longer

If you start incorporating olive oil into your meals, such as in salad dressings or drizzled onto baked veggies, Larson says that it could help you stay full longer. This is thanks to those unsaturated fats. If you are trying to lose weight, this can work in your favor. The more filling your meals are, the less likely you will be to want to snack between meals on something low in nutrients, like candy or chips.

In addition to being satiating, Larson says that adding olive oil to your meals helps improve the absorption of fat-soluble vitamins like A, D, E and K. That’s yet another great reason to pair it with veggies!

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3. It could improve your digestion

Both dietitians say that olive oil is good for the gut. Especially if you are prone to constipation, they both say that consuming some olive oil can help because it’s a very mild laxative. Scientific research shows that olive oil can support gut health by increasing the amount of good bacteria in the gut while also decreasing inflammation. It may even help lower the risk of colorectal cancer.

4. Consuming olive oil regularly may lower the risk of certain types of cancer

Both dietitians emphasize that olive oil’s link to lowering inflammation is an important benefit. “Its antioxidant content helps fight chronic inflammation, a driver of conditions like arthritis and certain cancers,” Larson says. Hanes adds to this, saying, “Extra-virgin olive oil’s inflammatory properties may reduce symptoms of inflammatory bowel disease, rheumatoid arthritis and risks of diabetes, heart disease and stroke.”

According to scientific research, regularly consuming olive oil is associated with a 31% lower risk of all cancers, most notably breast cancer, gastrointestinal cancer, upper aerodigestive cancer and urinary tract cancer.

5. It may lower your risk of dementia

Consuming olive oil regularly is also good for your brain. Both dietitians point to scientific studies showing the link between consuming olive oil and a lower risk of dementia. One study found that consuming seven grams of olive oil a day was associated with a 28% lower risk of dementia-related death compared to people who rarely consumed olive oil.

Why is olive oil so good for the brain? Research shows that healthy fats and antioxidants help lower inflammation, which protects against cognitive decline. Hanes adds that olive oil is good for the brain in other ways too, specifically supporting mental health. “Mental health conditions, often linked to inflammation, may also benefit, with research indicating reduced symptoms of depression and anxiety,” she says.

With all of these potential benefits, you may be wondering how much olive oil it takes to consume regularly to benefit. Both dietitians say that there’s no hard and fast rule, but they recommend roughly one to two tablespoons a day, which you can use while cooking or adding on top of foods that are already cooked. “Rather than prescribing a specific dose, I recommend incorporating extra-virgin olive oil into daily meals. Use it raw for salad dressings or dips and for low-temperature cooking. Research suggests even half a teaspoon to one teaspoon per day can offer benefits, particularly when replacing saturated fats,” Hanes says.

Certainly, the rest of your diet matters as well. Consuming a tablespoon of olive oil a day won’t undo the negative ways nutrient-poor foods can impact health. To get the maximum benefit, incorporate olive oil into a diet of other nutrient-rich foods.

With all this in mind, it’s clear that olive oil is one food that deserves the health halo it’s been crowned. Sometimes, a health claim really is worth the hype!

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Sources

• Alex Larson, RDN, registered dietitian nutritionist

• Jennifer Hanes, RDN, registered dietitian nutritionist