Across all areas of health and nutrition, extra virgin olive oil (EVOO) is most well-known for its heart health benefits.^{1, 2} Whether you are observing trends within big databases or introducing EVOO as an intervention – it’s time to spread the word that EVOO is great for long term heart health! To make things nice and simple, here are 5 key reasons why we recommend EVOO for heart health.

1. EVOO can lower “bad” (LDL) cholesterol

Many high-quality trials and reviews have shown that EVOO can significantly decrease LDL cholesterol in those with slightly or severely elevated cholesterol levels.^{1, 3} This has been attributed to EVOOs abundance on healthy monounsaturated fats and cardioprotective bio-active compounds like hydroxytyrosol and oleuropein.^{1, 4} Additionally, the same research has shown simultaneous increases in HDL cholesterol, commonly known as “good” or “protective” cholesterol – helping you maintain or work towards ideal cholesterol levels that look after your blood vessels.^{1, 5} Having as little as 15ml of EVOO per day can still have positive impacts on cholesterol,⁶ creating a more realistic steppingstone towards the recommended 2-3 tbsp/day for those who are new to cooking with EVOO.

Key takeaway: Due to EVOOs healthy fats and cardioprotective bio-active compounds, consuming EVOO daily can decrease LDL cholesterol and increase HDL cholesterol.

2. EVOO can lower blood pressure

High blood pressure is a common risk factor for cardiovascular disease (CVD) however it can be lowered through lifestyle changes like improving your diet.⁷ Consuming a Mediterranean-style diet with EVOO as the main source of dietary fat, has been shown to significantly lower both systolic and diastolic blood pressure over time.^{7, 8} In addition to the clear physiological benefits, these studies typically result in lower dropout rates within EVOO enriched diet groups – suggesting that cooking with plenty of fresh and tasty EVOO could be a more sustainable, long term solution to reducing blood pressure.⁸

Key takeaway: Including EVOO as a key source of dietary fat is a sustainable method of lowering blood pressure.

3. EVOO is full of anti-inflammatory compounds

Between the healthy fats and the wide range of bio-active compounds that make up good quality EVOO, it is no surprise that EVOO has anti-inflammatory properties.⁹ CVD is caused by a number of mechanisms which damage blood vessel walls, one of which is inflammation.⁹ Whilst many plant foods such as colourful fruits, vegetables and legumes have anti-inflammatory properties, there is a large body of evidence that has shown significantly lower incidences of chronic inflammatory diseases like CVD in regions that consume high amounts of EVOO.⁹

Key takeaway: EVOO is full of anti-inflammatory compounds – potentially explaining why EVOO is associated with a lower risk of inflammatory diseases like CVD.

4. EVOO looks after your blood vessels

Aside from big observational studies that showcase lower incidence of CVD and better blood vessel biomarkers,² there are a few randomised control trials (RCTs) that have taken a closer look at EVOOs impact. A common cause of life-threatening heart related events is the hardening of arteries through fatty plaques forming within blood vessel walls. This is due to risk factors such as high LDL/oxidised-LDL cholesterol levels.¹⁰ Whilst human studies are limited, many RCTs have shown positive impacts on antioxidant levels and decreases in oxidized-LDL cholesterol levels after consuming 25ml of good quality EVOO with food – looking after your blood vessels whilst you enjoy a tasty Mediterranean inspired meal!^{10, 11}

Key takeaway: Good quality EVOO, rich in bio-active compounds has been shown to boost your antioxidant levels after eating, supporting blood vessel health. 

5. EVOO makes other heart healthy foods more delicious!

Not only does EVOO directly support heart health, but it is also a useful tool for making vegetables, legumes and whole grains taste delicious. When vegetables and other whole foods are cooked in EVOO, the nutrients and flavours of the oil infuse with the dish whilst also providing a medium for sweet, complex and umami flavours to form over time.¹² Whilst taste is subjective, eating patterns high in EVOO and plant foods that are associated with a lower risk of CVD, like the Mediterranean diet, have shown high long-term adherence rates due to many factors, one of which is taste!^{8, 13}

Key takeaway: Good dietary advice is built on evidence that not only considers health but also quality of life. EVOO has been shown to add flavour and nutrients to other plant foods that support heart health, contributing to long-term adherence to eating patterns that are associated with a lower risk of CVD.

Published 08/07/2025

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