From the Guidelines
Olive oil is a very healthy choice when consumed as part of a balanced diet, with evidence suggesting it can help reduce the risk of cardiovascular disease and improve overall health outcomes. The most recent and highest quality study, published in 2022 in the journal Cardiovascular Research 1, found that consuming olive oil as part of a Mediterranean diet can reduce the incidence of major cardiovascular events by 31%. This study, known as the PREDIMED trial, also showed that participants who consumed a Mediterranean diet supplemented with extra-virgin olive oil had a 35% lower risk of cardiovascular disease compared to those who followed a reduced-fat diet.
Some key points to consider when consuming olive oil include:
- Using extra-virgin olive oil, which is the least processed type and retains more nutrients and antioxidants
- Consuming about 1-2 tablespoons daily, using it for cooking at low to medium temperatures or as a dressing for salads and vegetables
- Replacing less healthy fats like butter or margarine with olive oil, rather than adding it as an additional fat source
- Being mindful of portion sizes, as olive oil is still calorie-dense (about 120 calories per tablespoon)
Other studies have also supported the health benefits of olive oil, including a 2023 review published in Advances in Nutrition 1, which found that daily consumption of 10g of olive oil was associated with a reduced risk of type 2 diabetes. Additionally, a 2016 scientific statement from the American Heart Association 1 recommended consuming at least 4 tablespoons of olive oil per day as part of a Mediterranean diet to help prevent cardiovascular disease.
Overall, the evidence suggests that olive oil is a healthy choice when consumed as part of a balanced diet, and can help reduce the risk of cardiovascular disease and improve overall health outcomes. Incorporating olive oil into your diet, in moderation and as part of a balanced lifestyle, can be a great way to support your overall health and wellbeing.
From the Research
Health Benefits of Olive Oil
- Olive oil contains monounsaturated fats, several antioxidant phenols, and other micronutrients that mediate cardiovascular-protective effects via improvements in oxidative stress, endothelial dysfunction, inflammation, thrombosis, blood pressure, and lipid and carbohydrate metabolism 2.
- High consumption of olive oil, and in particular the extra-virgin, which is rich in phenolic antioxidants, has been suggested to prevent against coronary heart disease (CHD) 2, 3.
- The phenolic content of olive oil can also provide benefits for plasma lipid levels and oxidative damage, with a linear increase in high-density lipoprotein (HDL) cholesterol levels and a decrease in total cholesterol-HDL cholesterol ratio and triglyceride levels 3.
Cardiovascular Disease Prevention
- There is evidence for associations between olive oil consumption and lower risk for cardiovascular diseases, with a 14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD) for those with higher olive oil intake 4.
- Replacing margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD 4.
- Higher olive oil intake was associated with lower levels of circulating inflammatory biomarkers and a better lipid profile 4.
Mediterranean Diet and Olive Oil
- The Mediterranean dietary pattern is an example of a prudent choice of lifestyle and scientifically accepted to help preserve human health by protecting against major chronic and inflammatory diseases, with olive oil as the main source of fat 5.
- Extra virgin olive oil (EVOO) has high nutritional quality and multiple positive effects on health, including direct and indirect effects on the immune system and inflammatory responses 5, 6.
- The beneficial effects of a Mediterranean diet on human health and, in particular, on lowering risk of cardiovascular disease, has been mainly attributed to its high content of EVOO 6.