What happens if you take 2 tablespoons of olive oil a day?

The FDA approved a health claim for olive oil, which states that the monounsaturated fats you'll get from consuming 2 tablespoons daily may reduce the risk of coronary heart disease.

healthyeating.sfgate.com - The Benefits of 1 to 2 Tablespoons Olive Oil Per Day

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Olive oil has the potential to provide health benefits, even in small amounts. It contains antioxidants in the form of vitamin E and beneficial plant-based substances. It’s also one of the top sources of monounsaturated fats that help lower cholesterol and help prevent inflammation. Your body depends on getting some fat from your diet, and consuming 1 or 2 tablespoons of olive oil each day is a healthy way to meet that need.

Nutrients

As an antioxidant, vitamin E neutralizes free radicals before they damage or kill fat cells. These fats need to stay healthy because they fill essential jobs, such as keeping nerves working and combining with proteins to safely carry cholesterol through your bloodstream. Just 1 tablespoon of olive oil supplies 2 milligrams of vitamin E, which is 13 percent of your recommended daily allowance. The same serving also contains 8 micrograms of vitamin K, or about 8 percent of your daily intake. Vitamin K is best known as the vitamin that makes blood clot, but you also need vitamin K to maintain bone strength.

Unsaturated Fat

Olive oil is obviously high in fat, with 1 tablespoon containing 14 grams of total fat. It’s one of the good fats, though, because 84 percent of the total fat consists of healthy unsaturated fats, primarily monounsaturated fats, such as oleic acid. Monounsaturated fats help keep your heart healthy by fighting inflammation, increasing levels of good cholesterol and lowering bad and total cholesterol. The FDA approved a health claim for olive oil, which states that the monounsaturated fats you’ll get from consuming 2 tablespoons daily may reduce the risk of coronary heart disease.

Polyphenols

Substances in olive oil called polyphenols are antioxidants that fight inflammation and help lower blood pressure, according to the December 2012 issue of the "American Journal of Hypertension." Like vitamin E, polyphenols protect lipoproteins that carry cholesterol through your bloodstream. If the lipoproteins break down, they release the cholesterol and then it can stick to artery walls and form plaques that block blood flow. Getting 5 milligrams of polyphenols from olive oil daily may protect lipoproteins, according to the European Food Safety Authority. You may get about 5 milligrams from three-fourths tablespoon, but the amount varies depending on the variety of olive and how it’s processed.

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Is olive oil hard on your liver?

In relation to diet, it has been proven that olive oil can have a beneficial effect. Several studies conclude that its intake can significantly reduce the deposit of fat in the liver.

fehv.org - Olive oil and fatty liver - Clínica FEHV

The treatment of fatty liver disease consists of diet, exercise and administration of various drugs (ursodeoxycholic acid, vitamin E, pentoxyfilline, etc.). In relation to diet, it has been proven that olive oil can have a beneficial effect. Several studies conclude that its intake can significantly reduce the deposit of fat in the liver. In a recent study, olive oil was administered in the diet to 32 patients with fatty liver for 12 weeks and compared with 34 others who took sunflower oil. In those patients in whom their diet included olive oil, it was found a higher decrease in liver fat and in the percentage of body fat than in those who received sunflower oil. Other studies have shown a similar effect when comparing olive oil with other types of oil (such as soy and safflower oil). On the other hand, another study included 43 patients with fatty liver disease divided into two groups and who followed a hypocaloric diet with or without extra-fine virgin olive oil (3 tablespoons daily of oil along with the diet). In patients who took olive oil there was a significant decrease in transaminases and weight (mean of 3.45 kg) compared to controls. In addition, it has been shown that olive oil can have indirect beneficial effects on the vascular system (arteries, etc.) since it lowers the levels of bad cholesterol (LDL) without affecting those of good (HDL). Comment also that several studies have suggested that drinking three cups of coffee a day can be beneficial to prevent progression of fatty liver to a more serious liver disease (liver cirrhosis). In summary, a diet for fatty liver should include both the intake of olive oil and coffee as they are useful for the control of this disease.