Dr. Onn here.
I get this question a lot: "Doctor, can I drink olive oil every morning? Is it good for my heart?"
Some people take one spoon. Some take a shot glass. Some do it for cholesterol, some for "detox". Let's look at what the science actually says, in the simplest way.
Why Olive Oil Is Considered Healthy
Extra Virgin Olive Oil (EVOO) has two important things:
- →Monounsaturated fat: a "good fat" that supports heart health and reduces inflammation (internal irritation/damage)
- →Polyphenols: natural antioxidants (protective substances) that help protect blood vessels
These two ingredients help reduce long-term damage inside the arteries. That's why olive oil is a key part of the Mediterranean diet, a style of eating linked to lower heart disease rates.
What Big Studies And Official Health Bodies Say
One of the strongest studies is the PREDIMED study from Spain.
- →It followed 7,447 people who were at high risk of heart disease
- →Those who used about 4 tablespoons of olive oil daily as part of a Mediterranean diet had fewer heart attacks and strokes than a low-fat diet group
But note this clearly: they used it with food, not as a morning drink.
The FDA also allows a "qualified health claim" (meaning supportive but not final evidence) that 1.5 tablespoons (22 ml) of oleic-acid-rich oils per day may reduce heart-disease risk, only if the oil replaces fats higher in saturated fat.
That means: the benefit comes from swapping unhealthy fats, not adding more.
Why Drinking Olive Oil On Its Own Isn't The Best Approach
It's still high in calories. 1 tablespoon = 119 calories. If someone drinks 2-3 tablespoons daily without reducing other fats, they can easily gain weight, and weight gain increases heart strain.
Olive oil works better with food. Your body absorbs nutrients from vegetables better when olive oil is eaten with meals. This "teamwork effect" doesn't happen when you drink the oil alone.
Too much fat (even healthy fat) can still lead to fat storage. If your calorie intake is higher than what you burn, your body stores the excess as fat, even if the source is olive oil.
Many online claims are not supported by research. There is no strong evidence that olive oil:
- →cleans arteries
- →burns belly fat
- →detoxes the body
- →replaces cholesterol medication
- →prevents heart attacks on its own
Olive oil helps with risk factors, but it is not a medicine.
The Best, Science-Backed Way To Use Olive Oil
You don't need to drink it at all. The most effective method is:
- →Use Extra Virgin Olive Oil (EVOO): higher in antioxidants, less processed.
- →Add 1-2 tablespoons to meals daily: on vegetables, salads, soups, fish or bread.
- →Replace unhealthy fats: swap out butter, ghee, margarine and palm-based oils.
- →Watch total calories: healthy oil is still a dense source of energy.
- →Combine with heart-healthy habits: more fruits and vegetables, less salt, regular exercise, and medication when needed.
This pattern is what truly protects the heart, and it's exactly how olive oil is used in countries with lower heart-disease rates.
Heart2Heart Summary
Why olive oil helps:
- →Contains healthy fats that support heart health
- →Reduces inflammation (internal irritation)
- →High in antioxidants that protect blood vessels
- →Strong evidence from Mediterranean diet studies
- →Works best when replacing unhealthy fats
Why olive oil has limits:
- →Very high in calories
- →Can cause weight gain if overused
- →Drinking it alone is less effective
- →Viral "quick-fix" claims are not proven
The Real Takeaway
Olive oil is healthy, but drinking it like medicine is not necessary. Use it with food. Use it daily. Let it support your overall heart-health lifestyle, not replace it.
Perkara Utama
- 1Olive oil works best when eaten with meals, not drunk on its own as a morning ritual
- 2The benefit comes from swapping unhealthy fats for olive oil, not adding more fat on top
- 3Olive oil helps with risk factors, but it is not a medicine
Penulis
Assoc. Prof. Dr. Onn Akbar Ali
Senior Consultant Interventional Cardiologist · KPJ Ampang Puteri & KPJ Kajang Specialist Hospitals · MMC 57710 · NSR 129274
Kenali Dr. Onn ›Artikel ini adalah untuk tujuan pendidikan sahaja dan bukan nasihat perubatan peribadi. This article is for educational purposes only and does not constitute personal medical advice.