Experts suggest that consuming about two tablespoons (30 ml) of extra virgin olive oil daily is beneficial for most individuals. However, some studies indicate that up to four tablespoons (60 ml) can be consumed safely and may enhance health benefits. According to the World Health Organization (WHO), this amount can help you meet your daily needs for healthy fats, particularly monounsaturated fats, which are abundant in olive oil (Shop We Olive).

While olive oil is a healthy fat source, it is also calorie-dense, containing approximately 120 calories per tablespoon. Therefore, if you consume two tablespoons daily, that’s 240 calories from olive oil alone. It’s crucial to integrate this into your overall caloric intake to maintain a balanced diet and avoid weight gain (Healthline).

Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been shown to reduce the risk of heart disease. Studies indicate that individuals consuming at least four tablespoons of olive oil daily have a significantly lower risk of developing cardiovascular issues (Healthline).

The polyphenols found in olive oil, such as hydroxytyrosol, offer anti-inflammatory effects, which can help reduce the risk of chronic diseases. Regular consumption of olive oil may also alleviate symptoms of arthritis and other inflammatory conditions (Healthline).

In addition to its cardiovascular benefits, olive oil may help relieve constipation and improve digestive health. Research indicates that olive oil can soften stools and promote regular bowel movements, making it a natural remedy for constipation (Healthline).

Salad Dressings: Combine olive oil with vinegar or lemon juice for a healthy salad dressing.
Cooking: Use olive oil for sautéing vegetables or drizzling over roasted dishes to enhance flavor and nutrition.

Here are a couple of easy recipes that incorporate two tablespoons of olive oil:

Mediterranean Salad: Mix various greens, cherry tomatoes, cucumbers, and olives. Dress with two tablespoons of olive oil and balsamic vinegar.

Roasted Vegetables: Toss your favorite vegetables with two tablespoons of olive oil, season, and roast until tender.

So, how much olive oil should you consume daily? While two tablespoons is a great starting point, increasing your intake to four tablespoons can further enhance your health benefits, provided you account for the calories within your overall diet. Olive oil is not just a flavorful addition to meals; it also offers numerous health benefits, from heart health to anti-inflammatory properties. Remember to choose high-quality extra virgin olive oil to maximize these benefits, and enjoy it as part of a balanced diet for optimal health.