2 Tablespoonful’s of Extra Virgin Olive Oil per day can improve our heart health!

It’s simple to keep it handy and use it in or on our food. We have a flavor we like and keep the bottle on the countertop for use on salad, vegetables, and many other foods. It’s amazing how that bottle is gone in a week or two. 

The first pressing of olives (extra virgin olive oil or EVOO) produces a liquid rich in beneficial phenols. Refined olive oils do not have this property. 

We currently use the commonly available and reasonably priced Olive Ranch brand from Southern California. Different flavors are available and begin to rival the nuances of wine tasting. 

Why do we feel this is beneficial to our heart health? Studies have demonstrated that Extra Virgin Olive Oil:

  1. Decreases Inflammation
  2. Increases not only the level of beneficial good cholesterol (HDL) in the blood but quite importantly also increases its functionality.
  3. Lowers blood pressure
  4. Makes us feel full 
  5. Decreases harmful oxidation
  6. Lowers blood sugar 
  7. Increases the body’s sensitivity to insulin

What an easy and tremendous way to improve our HeartHealthToday. 

Further Reading:

Fits M, Cladellas M, de la Torre R, et al. Antioxidant effect of virgin olive oil in patients with stable coronary heart disease: a randomized, crossover, controlled, clinical trial. Atherosclerosis. 2005;181(1):149-158. 

R Madigan C, Ryan M, Owens D, Collins P, Tomkin GH. Dietary unsaturated fatty acids in type 2 diabetes: higher levels of postprandial lipoprotein on a linoleic acid-rich sunflower oil diet compared with an oleic acid-rich olive oil diet. Diabetes Care. 2000;23(10):1472-1477 

Bes-Rastrollo M, Sanchez-Villegas A, de la Fuente C, de Irala J, Martinez JA, Martinez-Gonzalez MA. Olive oil consumption and weight change: the SUN prospective cohort study. Lipids. 2006;41(3):249-256

Estruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-1290. 

Babio N, Toledo E, Estruch R, et al. Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial. CMAJ. 2014;186(17):E649-657. 

Salas-Salvado J, Bullo M, Babio N, et al. Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes Care. 2011;34(1):14-19.