Hey everyone,
Let’s dig into something I get asked all the time:
Is extra virgin olive oil really good for your heart, or is that just Mediterranean diet hype?
I’m not a doctor—but I’ve spent years reading medical journals, talking to researchers, and attending seminars where the science of olive oil gets broken down in serious detail.
And yes - the evidence is real.
Here’s what we know from peer-reviewed science:
1. Olive oil improves cardiovascular health
A 2020 study from Harvard (Nurses’ Health Study & Health Professionals Follow-up Study) followed over 90,000 people for 24 years. The result?
Replacing just 5g of butter, margarine, or mayo with olive oil daily was linked to a 14% lower risk of heart disease.
Source – Journal of the American College of Cardiology
2. Rich in polyphenols = anti-inflammatory effects
High-quality extra virgin olive oil contains powerful polyphenols like oleocanthal and hydroxytyrosol. These have been shown to:
- Reduce markers of inflammation
- Improve endothelial (blood vessel) function
- Help prevent LDL (“bad cholesterol”) oxidation
Oleocanthal even has an effect similar to ibuprofen in the way it acts on inflammation pathways.
3. Supports healthy cholesterol levels
Regular EVOO intake is associated with:
- Lower LDL cholesterol
- Higher HDL cholesterol (the good kind)
- Improved blood lipid profiles overall
4. Bonus: Cognitive health
Ongoing research is exploring how EVOO may help reduce the risk of cognitive decline and Alzheimer’s. One 2022 study showed that people with higher EVOO intake had better memory and brain function scores over time.
What doesn’t count:
- The health benefits come from real extra virgin olive oil, not refined or “light” olive oils.
- To get the polyphenols, you need fresh, high-quality oil—preferably early harvest.
- Cooking with it is fine (yes, even frying), but don’t let it sit in a hot pan for too long or you lose some of the phenolic compounds.
Over to you:
Have you added EVOO to your daily diet for health reasons?
Have you noticed any changes? Or are you still skeptical?
Would love to hear your routine—whether you’re sipping it straight or drizzling it on everything from toast to yogurt.
Let’s build a thread here that cuts through the noise with real science and personal experience.
Luca
Tags:
tag:olive-oil-health-benefits tag:heart-health tag:polyphenols tag:anti-inflammatory tag:cholesterol tag:scientific-research tag:mediterranean-diet tag:oleocanthal tag:evoo-nutrition tag:brain-health