Heart Health Benefits of Extra Virgin Olive Oil (EVOO)

When it comes to heart health, olive oil has long been celebrated as one of the most powerful foods you can add to your diet. Often referred to as “liquid gold,” olive oil is more than just a flavorful cooking ingredient; it is the cornerstone of the Mediterranean diet and a well-documented protector of cardiovascular health. With its unique composition of healthy fats, antioxidants, and anti-inflammatory compounds, olive oil plays a vital role in promoting a strong and healthy heart. 

If you are trying to start a heart healthy Mediterranean diet, the very first thing to do is to switch to Extra Virgin Olive Oil; EVOO. 

Why Olive Oil Supports Heart Health

The heart-protective benefits of olive oil are primarily attributed to its high concentration of monounsaturated fats, particularly oleic acid. Unlike saturated fats and trans fats, which can raise LDL (bad cholesterol), monounsaturated fats help reduce LDL while boosting HDL (good cholesterol). This balance is crucial for keeping arteries clear and reducing the risk of atherosclerosis.

In addition, olive oil is rich in polyphenols, powerful antioxidants that fight inflammation, reduce oxidative stress, and improve the function of blood vessels. Studies suggest that regular olive oil consumption may lower blood pressure, decrease the risk of stroke, and support better circulation.

The Science Behind Olive Oil and the Heart

Multiple large-scale studies, including the famous PREDIMED trial in Spain, have shown that people who consume extra virgin olive oil daily experience a significantly reduced risk of major cardiovascular events. Participants following a Mediterranean diet enriched with olive oil were less likely to develop heart attacks, strokes, or die from heart disease compared to those on a low-fat diet.

This evidence highlights olive oil’s role not just as a healthier fat alternative but as an active protector of cardiovascular function.

Types of Olive Oil and Their Benefits

Not all olive oils are created equal. The type you choose can influence both flavor and health benefits.

1. Extra Virgin Olive Oil (EVOO)
• The highest quality olive oil, extracted through cold pressing without chemicals or heat.
• Contains the most antioxidants and polyphenols.
• Best for drizzling over salads, dipping bread, or cooking dishes. 
2. Virgin Olive Oil
• Slightly lower in quality than EVOO but still made through natural processes.
• Retains some antioxidants and offers a mild flavor.
• Suitable for cooking at medium heat.
3. Pure or Regular Olive Oil
• A blend of refined olive oil and small amounts of virgin olive oil.
• Lighter in flavor and color, but with fewer antioxidants.
• Often used for sautéing or baking.
4. Light Olive Oil
• Not “lighter” in calories, but rather more refined and filtered.
• Has a higher smoke point, making it suitable for frying.
• Lowest in polyphenols compared to EVOO.

For maximum heart health benefits, extra virgin olive oil is the best choice, as it preserves the natural compounds most responsible for cardiovascular protection.

Recently someone asked me why not Avocado Oil?

Extra Virgin Olive Oil vs. Avocado Oil which is better for heart heath?

Extra Virgin Olive Oil is often considered better for heart health than avocado oil due to;

• It's higher concentration of polyphenols and oleocanthal, and,
• Potent antioxidants with anti-inflammatory and cardiovascular protective effects. 

While both oils are rich in heart-healthy monounsaturated fats, Extra Virgin Olive Oil's (EVOO) superior antioxidant profile, offers broader benefits by reducing "bad" LDL cholesterol, improving blood pressure, and lowering inflammation. 

How to Incorporate Olive Oil for Heart Health

• Use EVOO as your main salad dressing base.
• Drizzle it over cooked vegetables or whole grains like quinoa and brown rice.
• Replace butter with olive oil when cooking eggs or spreading on toast.
• Use it in marinades for fish, chicken, or lean meats.
• Use it for every day cooking like sautés, curries, etc. I use it for all of my cooking.

Below is a summary of different types of cooking oil and their effects on heart health. 

✅ Best for heart health: Extra Virgin Olive Oil, Avocado Oil

⚠️ Use in moderation: Canola, Sesame, Sunflower (high-oleic)

❌ Limit or avoid: Coconut Oil, Palm Oil, generic Vegetable Oils

Olive oil is more than a kitchen staple; it’s a heart-healthy superfood backed by science. By choosing high-quality pure extra virgin olive oil (not mixed with other oils) and incorporating it into your daily meals, you can enjoy delicious flavors while supporting your heart for years to come.