If you’ve ever wondered whether that drizzle of olive oil on your salad actually makes a difference, you’re not alone.

For years, olive oil has been linked with the Mediterranean lifestyle and long, healthy lives — but until recently, most research focused on Mediterranean populations, making it unclear whether the same benefits would apply to typical UK diets.

Now, a wave of large studies from 2022 to 2024 has taken a much closer look. And the results point in one clear direction:

A tablespoon or two of olive oil each day may genuinely support a healthier heart and longer life — even if you don’t eat a Mediterranean diet.

Here’s what the newest research shows, how it works, and simple ways to make olive oil part of your daily routine.

What the Latest Studies Found

Recent research has followed hundreds of thousands of adults across many countries, including those with diets very different from the Mediterranean. And the findings have been remarkably consistent.

People who regularly consume olive oil have:

• A lower risk of heart disease

• A lower risk of stroke

• A lower risk of dying from cardiovascular causes

• A lower risk of early death overall

  
  

A major analysis of more than 700,000 people found:

Every extra 5g of olive oil (about one teaspoon) a day was linked with around a 4% lower risk of heart disease. But this doesn’t keep adding up indefinitely — the benefit levels off at around 1–2 tablespoons a day, after which more doesn’t seem to help any further.

In other words, you don’t need large amounts — a small, steady daily intake seems to be the sweet spot.

And importantly, these benefits appeared in both Mediterranean and non-Mediterranean countries — suggesting olive oil’s advantages translate perfectly well to a British diet.

What Controlled Trials Show

Large population studies don’t prove cause and effect on their own, so researchers have also run clinical trials to see what olive oil does inside the body.

These trials have found that olive oil can help support:

• Better insulin sensitivity

• Lower fasting insulin levels

• Improved HOMA-IR (a measure of how efficiently the body handles sugar)

• Better blood vessel function

These are the kinds of slow, steady improvements that contribute to long-term heart health.

At the same time, trials consistently show little to no short-term change in:

• LDL cholesterol

• Blood pressure

• Inflammation markers

This doesn’t mean olive oil isn’t helping — only that some benefits take longer to show on routine blood tests.

A good example is the University of Glasgow study, where volunteers took 20 ml of olive oil daily for six weeks. Their LDL cholesterol didn’t budge — but deeper proteomic biomarkers associated with coronary artery disease improved. These are early biological signals that routine tests simply don’t capture.

It suggests olive oil may be working “under the bonnet”, long before familiar numbers begin to shift.

Why Olive Oil Works

Scientists believe olive oil supports heart health mainly through two components:

1. Monounsaturated fats (MUFAs)

These help:

• Keep arteries flexible

• Support healthier blood lipids

• Replace more harmful fats in the diet

• Reduce oxidation of LDL cholesterol

2. Naturally occurring antioxidants (in extra virgin olive oil)

These include compounds like hydroxytyrosol, which may support blood vessel health and reduce oxidative stress.

However — and this is important for everyday shoppers — a study comparing high-phenolic “premium” olive oil to regular olive oil found no meaningful difference in heart-related markers over six weeks.

That means: The core cardiovascular benefit comes from the monounsaturated fats — which all olive oils contain.

Extra virgin oils may offer additional antioxidant advantages, but they are not essential for the heart-health effect.

How Much Olive Oil Should You Have?

Most studies point to a very practical amount: 1–2 tablespoons (15–25 ml) daily.

This is roughly what people in the Mediterranean naturally consume — and the intake used in the Glasgow research.

And a key point for anyone watching their weight:

Olive oil is calorie-dense (about 120 calories per tablespoon), so use it to replace other fats — not add on top of them.

Swap it in. Don’t stack it on.

Simple Ways to Use Olive Oil Daily

You don’t need new recipes or special ingredients. Just weave it into meals you already enjoy:

• Drizzle over cooked vegetables

• Mix into salad dressings with lemon or vinegar

• Use instead of butter on warm bread or toast

• Stir into soups and stews before serving

• Use for roasting at moderate temperatures

• Sauté onions, greens or mushrooms

• Add to mashed potatoes as a butter alternative

These are small, gentle habits that add up over time.

What Olive Oil Won’t Do

To keep the science honest and expectations realistic:

• It won’t cure heart disease

• It won’t replace prescribed medication

• It won’t instantly lower cholesterol

• And it won’t make up for smoking or a heavily processed diet

But it can be one of the easiest daily habits for supporting long-term heart health — especially when paired with other positive lifestyle choices.

The Bottom Line

The newest research gives a clear, reassuring message:

• Olive oil is one of the simplest, most natural steps you can take to support your heart

• You don’t need large amounts — just a tablespoon or two a day

• You don’t need expensive oils — regular olive oil works perfectly well

• And the benefits apply even if you don’t eat a Mediterranean diet

For anyone wanting to age well, support their heart, and make gentle improvements that fit real life, olive oil is a small daily change that goes a surprisingly long way.