Why you should consume two tablespoons of olive oil every day

Anyone who wants to do something good for their health every day should turn to a tried-and-tested home remedy: two tablespoons of high-quality olive oil. What was traditionally part of everyday life for our ancestors in the Mediterranean is now confirmed with impressive clarity by modern studies.

Olive oil – genuine extra virgin olive oil – is more than just a food: it is a natural remedy with scientifically proven effectiveness against numerous common diseases.

The EU allows producers to advertise with a "health claim" if their oil contains at least 5 milligrams of hydroxytyrosol per 20 grams of oil. According to studies, this exact amount—about two tablespoons—is sufficient to protect blood lipids from oxidative stress. This means less arteriosclerosis, fewer heart attacks, and fewer strokes.

Behind the typical scratchy throat sensation of high-quality oils lie valuable ingredients such as oleocanthal, tyrosol, and hydroxytyrosol. These polyphenols have anti-inflammatory, antioxidant, and even anti-cancer effects.

Studies show that oleocanthal has a similar effect to ibuprofen – but completely natural. Daily consumption not only protects the heart and circulatory system , but also reduces the risk of Alzheimer's disease, type 2 diabetes, and certain types of cancer.

Werner Siefer is a German biologist, science journalist and non-fiction author who has made a name for himself through his publications on brain research and human narrative ability.

After studying biology at the University of Munich, Siefer began his journalistic career at Burda Publishing, where he headed the editorial team of Focus Gesundheit. Until the end of 2024, he was editor-in-chief of the German edition of the renowned science magazine National Geographic.

With up to 80 percent oleic acid, olive oil contains one of the healthiest fatty acids available. It lowers blood pressure, protects blood vessels , supports good HDL cholesterol, and reduces inflammation in the body. Oleic acid is not a foreign substance: It is also found in human fatty tissue—a stroke of evolutionary luck.

A good oil can be recognized by its peppery taste and a cough when swallowed—the so-called "cough criterion." It is the natural seal of true quality.

Whether over vegetables, with pasta, or enjoyed on its own in the morning – high-quality olive oil combines enjoyment and health like no other food. Consuming two tablespoons daily is proven to do your body good: The oil protects the heart, brain, and cells, supports digestion, regulates blood sugar, and promotes healthy aging.

Two tablespoons of real olive oil a day isn't a trend, but rather a return to a millennia-old, scientifically proven way of life. A tradition that tastes good and protects against disease. Of course, four tablespoons are also welcome – the main thing is that the oil scratches your throat.

This article is from the EXPERTS Circle – a network of selected experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.