By now, you’ve probably heard that olive oil consumption is associated with heart health and lower cardiovascular disease. For many years, doctors and scientists attributed this to the “healthy” unsaturated fats in olive oil, but recent evidence points to the “medicinal” polyphenolic molecules in the oil as the true heart guardians. These potent molecules mean that even a little bit of the right olive oil consumed daily is good for your heart, and can protect from cardiovascular disease and reduce existing damage to the heart and arteries. This is why cardiologists recommend switching to high-phenolic olive oil.
Is extra virgin olive oil good for your heart?
Yes! Extra virgin olive oil is good for your heart. However, research suggests that extra virgin olive oils with a high concentration of polyphenols are even better.
High-phenolic olive oils are naturally rich in anti-inflammatory and antioxidant molecules such as tyrosol, hydroxytyrosol, oleocanthal, and oleacein. Each one of these molecules in isolation, and in combination with olive oil, has been shown to improve cardiovascular health: lowering blood pressure, reducing the “bad” cholesterol, and preventing plaque formation. One study, conducted in Spain, followed participants over a period of five years and found that those supplementing their diets with high-phenolic olive oil had significantly lower incidence of heart disease. In fact, higher than average phenolic content is what qualifies an olive oil to be labeled heart-healthy, according to the European Health and Safety Authority.
What are the Important Polyphenols for Heart Health?
The type of phenols present in the oil is just as important as the overall phenolic content. A study in 2017 showed that those who consumed EVOO with high amounts of oleocanthal specifically, displayed the lowest risk of platelet aggregation and blood vessel blockage. Another report showed consumption of high phenolic oil with other high phenolic ingredients like thyme, reduced harmful cholesterol levels and the hardening of arteries.
The correlation between these compounds and cardiovascular benefits seems compelling, but the exact way in which phenols are causing these effects warrants more investigation. One study showed that introducing high phenolic olive oil into the diets of healthy participants for just three weeks caused changes in genes known to be involved in blood pressure regulation. These EVOO-induced gene expression changes resulted in decreased blood pressure post-study.
Best Olive Oil for Heart Health
High polyphenol (or medicinal) olive oil has been found to be the best olive oil for heart health. But how much olive oil do you need to protect your heart?
There is no straightforward answer to that question. Most studies provide participants with two spoons per day, and this is enough to see positive effects. Yet, other studies show that the more olive oil people consume, the more protected they are. But quality is more important than the quantity – the more polyphenols the better, so always choose the highest-grade olive oil you can afford. Check out our selection of high-polyphenol olive oils here.
FAQ
What is high phenolic olive oil?
High phenolic (or medicinal) olive oil has a high concentration of polyphenols - the antioxidants naturally found in extra virgin olive oil associated with numerous health benefits, including cardiovascular health.
High phenolic olive oils can have up to 10x more polyphenols than the average olive oil. However, there are also polyphenols that are more powerful than others. One of the most important polyphenols in olive oil is oleocanthal - an anti-inflammatory molecule. Oleocanthal has been associated with the alleviation of many conditions that are caused by inflammation, including neurological disorders, gut issues, and cancer.
How much olive oil a day is good for your heart?
We recommend adding just one tablespoon of high-phenolic olive oil per day for a healthier lifestyle and disease prevention, or at least two tablespoons daily to improve pre-existing conditions. If consuming regular extra virgin olive oil, significantly more (upwards of half a cup) will need to be consumed to reap the same health benefits.
Is olive oil better for your heart than butter?
Olive oil is the healthier option for your heart health. Compared to butter, olive oil is rich in heart-healthy unsaturated fats, vitamins, and anti-inflammatory polyphenols.
Does olive oil clean your arteries?
Research suggests that extra virgin olive oil is a key component to a heart healthy diet and can lower blood pressure, reduce "bad" cholesterol, and prevent plaque formation. Studies have found that those that follow a diet high in extra virgin olive oil or high phenolic olive oil, including the mediterranean diet, have a lower incidence of heart disease.
Is olive oil bad for you?
No, olive oil is not bad for you and should be part of a heart healthy diet. Extra virgin olive oil has been associated with numerous health benefits, including reduced risk of cardiovascular disease, cancer, and arthritis.
