In many Mediterranean countries, rates of heart disease remain surprisingly low. What’s one of the common threads in their daily habits? A generous use of extra virgin olive oil (EVOO). But why is this golden oil so powerful—and how exactly does it support heart health?
Extra virgin olive oil is rich in both monounsaturated and polyunsaturated fats. These “good fats” help reduce inflammation in the arteries and protect against plaque buildup—a key contributor to cardiovascular problems. When plaque restricts blood flow to the heart, it can set the stage for serious complications, including heart attacks.
EVOO’s benefits go far beyond healthy fats. It contains two powerful natural compounds that offer remarkable anti-inflammatory effects:
- Oleocanthal: This compound works in a way similar to ibuprofen. It has strong pain-relieving properties and can ease inflammation throughout the body, including in the joints and digestive system. Whether you’re struggling with joint stiffness or occasional aches, oleocanthal may help bring relief—naturally.
- Oleic Acid: This is the main fatty acid in olive oil. It plays a key role in lowering levels of C-reactive protein (CRP), an inflammation marker linked to chronic disease. By reducing CRP, oleic acid helps your body stay in balance and reduces overall inflammation.
But that’s not all. EVOO also supports digestive health. If you deal with sluggish digestion or occasional constipation, olive oil can act as a gentle lubricant for your intestines. It encourages smoother digestion and supports regularity by stimulating the natural wave-like contractions (peristalsis) of your gut.
There’s also a metabolic benefit. Olive oil has been shown to improve insulin sensitivity, helping your body respond more efficiently to sugar. This slower, steadier glucose absorption can be helpful for people with prediabetes or insulin resistance. Plus, it can keep you feeling fuller longer, curbing cravings and reducing the urge to reach for sugary or processed snacks—making it a secret weapon for weight control.
When Should You Take Olive Oil?
One of the simplest ways to enjoy olive oil’s benefits is to take a tablespoon on an empty stomach in the morning. Some people also find that taking it before bed helps reduce inflammation while they sleep—leaving them feeling more refreshed the next day.
Final Thought
Extra virgin olive oil isn’t just a kitchen staple—it’s a natural remedy backed by both science and tradition. With its anti-inflammatory, heart-protective, and digestive benefits, adding a little EVOO to your routine might be one of the easiest steps toward better health.