Why a Daily Tablespoon of High-Polyphenol Olive Oil Could Be the Health Habit You Stick With

Why a Daily Tablespoon of High-Polyphenol Olive Oil Could Be the Health Habit You Stick With

The Small Habit with a Big Impact

When it comes to long-term health, it’s often the small, consistent choices that make the biggest difference. 

One of the simplest daily habits gaining attention from nutrition experts and longevity researchers? A tablespoon of high-polyphenol extra virgin olive oil.

Packed with powerful plant compounds called polyphenols, this kind of olive oil has been shown to support heart health, calm inflammation, and even help protect the brain as we age. 

In fact, researchers found that people who added high-polyphenol olive oil to their daily diet saw fewer heart issues and better overall cardiovascular function. Other trials have linked it to sharper thinking and slower cognitive decline in older adults.

It’s not about adding more complexity to your routine—it’s about doing something simple and sustainable that works. No pills, no powders, just one naturally potent ingredient that tastes as good as it is for you.

The key? Choosing an oil with a genuinely high polyphenol count. Not all extra virgin olive oils are created equal—and we’ll explain exactly what to look for.

Why Polyphenols Matter

Not all olive oil is created equal—and what truly sets the best apart is its polyphenol content.

Polyphenols are naturally occurring plant compounds with powerful antioxidant and anti-inflammatory effects. In high enough amounts, they do more than just add flavour—they actively support your health at a cellular level.

Here’s what the research says:

  • Heart health: In the landmark PREDIMED study, participants who consumed high-polyphenol extra virgin olive oil daily saw a 30% reduced risk of heart disease. That’s because polyphenols like oleuropein and hydroxytyrosol help reduce inflammation, improve blood vessel function, and protect LDL cholesterol from oxidation. Source: Estruch et al., NEJM 2013
  • Inflammation & oxidative stress: Research has shown that olive oil polyphenols have significant anti-inflammatory effects—similar in action to ibuprofen—helping the body manage chronic inflammation, which is linked to conditions like arthritis, cardiovascular disease, and diabetes. Source: Cicerale et al., IJMS 2010

Why quality matters more than quantity

You might see olive oil on every supermarket shelf—but most contain very low levels of polyphenols, especially if they’ve been poorly processed, oxidised, or stored too long. That’s why high-polyphenol olive oil is in a league of its own. It’s not about using lots of oil—it’s about using the right kind.

In fact, with oils that have over 1,000 mg/kg of polyphenols, even a teaspoon can deliver meaningful health benefits, making it a smarter, more efficient daily habit than relying on low-grade oils or capsules.

One Tablespoon a Day: The Wellness Shortcut

Let’s be honest—most of us have good intentions when it comes to our health, but complex routines and expensive supplements can be hard to stick with. That’s where high-polyphenol olive oil shines. It’s a simple, natural habit that fits effortlessly into your life—and even a small amount goes a long way.

How much Olive Oil do you really need?

Many of the studies showing benefits from polyphenol-rich olive oil used daily amounts between 20–50 ml (about 1.5–3 tablespoons)—but those were using oils with much lower polyphenol concentrations than top-quality oils available today.

If you’re using an olive oil with over 1,000 mg/kg of polyphenols, like those backed by lab testing, even a teaspoon (5 ml) can provide a meaningful antioxidant dose. That’s because you’re getting more of what matters in every drop—you don’t need to drown your food in it.

What’s happening in your body?

  • Polyphenols help reduce inflammation, one of the key drivers behind many chronic conditions.
  • They neutralise free radicals, protecting cells from oxidative stress—especially important for ageing, joint health, and immunity.
  • They support blood flow and cholesterol balance, key for long-term heart and brain health.

Think of it as a natural, food-based supplement—one that’s been part of Mediterranean diets for centuries, and now backed by modern research.

Easy Ways to Make It a Habit

One of the best things about high-polyphenol olive oil? It doesn’t require a radical lifestyle change. You don’t need to track macros, meal prep obsessively, or remember a supplement schedule. All it takes is a teaspoon a day—and a few simple ideas to make it stick.

Here are some effortless ways to make it part of your routine:

  • Morning ritual: Take it straigh, first thing in the morning—just like you might with a wellness shot or supplement. It’s fast, effective, and a great way to build consistency.
  • Drizzle, don’t dose: Prefer to enjoy it with food? Add it to your meals instead. Drizzle over warm vegetables, hummus, or even a slice of sourdough toast. The rich flavour adds depth to dishes while delivering real nutritional value.
  • Boost your salads: Use it as a daily base for salad dressings—combine with lemon juice, a pinch of salt, and your favourite herbs for a quick antioxidant-rich vinaigrette.
  • Finish, don’t fry: High-quality extra virgin olive oil is perfectly safe to cook with—it holds up well to moderate heat. But if you want to get the most polyphenols out of every spoonful, use it as a finishing oil. Drizzle it over soups, stews, or grilled vegetables and fish just before serving to maximise both flavour and health benefits.


Choosing the Right Olive Oil Makes All the Difference

By now, it’s clear: not all olive oil is created equal. If you're making the effort to build a health-supporting daily habit, it’s worth choosing an oil that truly delivers on its promises.

The challenge? Most supermarket olive oils fall short. They often contain low or unlisted polyphenol levels, may be blended from multiple sources, or lack proper storage and handling—reducing the very compounds you’re trying to benefit from.

Here’s what to look for:

  • Lab-tested polyphenol content — Aim for oils with over 1,000 mg/kg to ensure potency
  • Cold-pressed and single origin — This protects flavour and nutritional value
  • Transparent sourcing — You should know where your oil comes from
  • Freshness and proper packaging — Dark bottles, tins or UV-protective glass are key
  • Sustainable practices — Refillable, eco-friendly systems reflect care beyond the product
  • Direct-from-producer purchasing — Avoid intermediaries or private labels where possible; buying from the actual producer ensures authenticity and accountability
  • Award-winning quality — Choose oils judged by expert olive oil tasters at international competitions to guarantee flavour, freshness, and excellence
  • Full traceability from grove to bottle — Opt for producers who handle everything in-house, from cultivation and milling to bottling at the source

SP360 was created to meet all of those standards—and to make it easy to integrate into your daily wellness routine. 

Every bottle is filled with extra virgin olive oil that’s rich in polyphenols (1,462 mg/kg), lab-certified, and produced with full traceability on a multi-award-winning family farm. It’s packaged in a reusable, UV-protected glass bottle with a low-impact refill system that cuts carbon emissions by 15x.

But most importantly—it works. Because when a teaspoon carries this much antioxidant power, you don’t need anything more complicated. Just consistency, quality, and a habit that feels good to keep.

Ready to start your daily olive oil ritual?

Make the small switch that supports heart, brain, and body—naturally.

Explore SP360’s high-polyphenol extra virgin olive oil here and see why so many are making it their simplest, most powerful wellness habit.

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