Can I Use Olive Oil Every Day? Here’s What a Dietitian Says

Olive oil isn’t just for drizzling on salads—it’s a versatile, healthy oil that deserves staple status in your kitchen. But is it okay to use olive oil every day?  

The answer is yes. In fact, daily use of olive oil has significant benefits. 

Research shows that 25mL (just over one tablespoon) of Extra Virgin Olive Oil every day may help to lower harmful cholesterol and improve blood pressure. It also supports better glycemic control and weight management. 

Does it Matter Which Olive Oil? 

For maximum health benefits, Extra Virgin Olive Oil is the olive oil to choose. It is made through a cold-press process to retain the antioxidants and polyphenols. Unlike more refined olive oils, Extra Virgin Olive Oil is packed with the bioactive compounds that deliver its health benefits. Light olive oil, on the other hand, is more refined, with a neutral flavour and fewer antioxidants.  

What Makes Extra Virgin Olive Oil So Healthy?

The health benefits of Extra Virgin Olive Oil are primarily due to its high polyphenol content. For the best health outcomes, include it as part of a healthy balanced diet. It is the main oil in the Mediterranean diet, one of the healthiest dietary patterns in the world with its emphasis on plant-based foods, including whole grains, legumes and healthy fats and minimal meat.  

Simple Ways to Use Extra Virgin Olive Oil Every Day 

 Extra Virgin Olive Oil is incredibly versatile and can be incorporated into many meals. Here are a few easy ways to enjoy its benefits daily: 

• Cooking: This oil is perfect for roasting, sautéing, and even frying. It retains its antioxidant properties even when heated, making it an excellent choice for cooking at various temperatures. Research also shows that it helps us absorb nutrients such as beta-carotene from carrots and lycopene from tomatoes. This is why pairing it with veggies is such a win. 

• Salads and Dressings: Use Extra Virgin Olive Oil as a base for homemade dressings. It’s an easy way to add healthy fats and improve the absorption of fat-soluble nutrients in veggies. 

• Finishing Touch: A drizzle of this oil adds a burst of flavour to dishes such as pasta, soups, or even avocado toast. It’s a deliciously simple way to boost a meal. 

Whether you’re using it to cook, drizzle, or bake, Extra Virgin Olive Oil is a great everyday choice for your health. 

Click here to explore more on the benefits of olive oil.