Yes, taking about one teaspoon of extra virgin olive oil (EVOO) daily is generally considered good for you, offering heart and overall health benefits like reduced risk of premature death, heart disease, and improved digestion, but moderation is key due to its calorie content, and it's best to start slow to see how your body tolerates it.
Key Takeaways. Olive oil is rich in healthy fats and plant compounds that help protect against inflammation and cell damage. Olive oil is linked to lower risks of heart disease, diabetes, and obesity.
Studies indicate that having olive oil in the evening can aid overnight metabolism. Its anti-inflammatory properties may help the body relax, while the monounsaturated fats contribute to steady blood sugar levels during sleep.
The major downside to olive oil is that while it contains “good fat,” it is still high in fat — and calories. One tablespoon contains about 120 calories. If you're drinking shots of olive oil, you can easily take in more calories and fat than you need. Moderation is key to healthy olive oil intake.
Consuming between one teaspoon and one tablespoon (three teaspoons) of olive oil should be enough to get you the benefits without upsetting your stomach. While you can drink olive oil at any time of day, many people say that they prefer to do it first thing in the morning on an empty stomach.
Cardiologists strongly recommend olive oil, especially extra virgin, as a heart-healthy fat because its monounsaturated fats and antioxidants improve cholesterol, lower inflammation, and reduce risks of cardiovascular disease (CVD) and overall mortality, often recommending it as a substitute for butter, margarine, and other saturated fats within a Mediterranean diet framework. Research consistently shows benefits from using more than half a tablespoon daily, linking it to lower risks of heart attacks, strokes, and even neurodegenerative diseases.
Therefore, high-quality olive oil is recommended to be taken in the morning, on an empty stomach; bitterness in the morning. One of the key properties of olive oil is its high concentration of monounsaturated fats, especially oleic acid.
Also, olive oil intake significantly but slightly increased serum LDL-cholesterol in those with hyperlipidemia (MD: 0·91 mg/dl, 95 % CI (0·23, 1·50); n 9) as compared with those with normal blood lipids.
People are drinking or taking a "shot" of olive oil before bed for benefits like improved digestion, reduced inflammation, better sleep quality, and to help with weight management, leveraging its healthy fats, polyphenols, and ability to support hormone production like melatonin. This practice, common in Mediterranean traditions, can promote fullness, potentially curb nighttime cravings, and provide anti-inflammatory relief for better rest.
Usually, the small cup of olive oil is followed by a small glass of warm water with freshly squeezed lemon juice. Some people even suggest that a tablespoon or two of olive oil may be all you need to fully reap its benefits. The consumption of olive oil includes a healthier digestive process as well.
Daily use of at least two tablespoons of EVOO can lower blood pressure. EVOO with higher phenol content can provide more benefits than EVOO with lower phenol content. Future studies should examine the extent that specific phenols in EVOO are related to reducing blood pressure.
The Mediterranean diet includes consuming antioxidant-rich extra-virgin olive oil. The proven health benefits of this “liquid gold” are numerous. They include lowering the risk of cardiovascular disease, dementia, and cognitive decline.
These have been shown to increase levels of “good” cholesterol (HDL) while lowering “bad” cholesterol (LDL). Out of all plant-based cooking oils, olive oil has the highest levels of MUFAs. This, along with the anti-inflammatory and antioxidant compounds in olive oil, may reduce plaque buildup in your arteries.
How to take it? In order to enjoy its many benefits, it is recommended that you drink a tablespoon of extra virgin olive oil as soon as you wake up on an empty stomach, or at least half an hour before having breakfast.
Fatty acids in olive oil seem to decrease cholesterol levels and have anti-inflammatory effects. Olive oil is commonly used in foods. As medicine, people most commonly use olive oil for heart disease, diabetes, and high blood pressure.
Olive oil is a rich source of essential fatty acids, including oleic acid, which has been linked to lower cholesterol levels and a reduced risk of heart disease. Latest research has shown that olive oil may support weight management and reduce cravings, too.
Olive oil intake is linked to lower belly fat and healthier weight. A large cross-sectional study reveals that incorporating extra-virgin olive oil into a regular diet is associated with lower waistlines and improved metabolic health, reinforcing its central role in Mediterranean-style eating.
The healthy fats in olive oil could facilitate the absorption of nutrients and reduce gastrointestinal discomfort. Drinking olive oil before bed may lead to less bloating and indigestion during the night, allowing for a more restful sleep. Olive oil is renowned for its heart-healthy properties.
A few changes in your diet can reduce cholesterol and improve your heart health:
9 High Phenolic Olive Oils for Health
While olive oil, in moderation, can help relieve digestive disorder symptoms, like bloating and constipation, especially in those with inflammatory bowel conditions, ingesting too much can actually trigger gastrointestinal discomfort, such as diarrhea and bloating, says Arsenault.
While Ozempic primarily works to regulate blood sugar and appetite, extra virgin olive oil offers a broader range of benefits that contribute to optimal metabolic health and healthy aging.
As it is anti-inflammatory, can make you feel like your stomach is full, and can even help balance blood sugar levels, olive oil may indeed help with insomnia.
The benefits of drinking extra virgin olive oil and lemon juice have captured attention from TikTok wellness enthusiasts to nutrition researchers. This simple combination delivers a concentrated dose of heart-healthy fats, powerful antioxidants, and immune-supporting vitamin C in just one serving.