Olive Oil and Heart Health
Growing up in the 60s and 70s, I didn't give much thought to the fats we used in cooking. Back then, information about nutrition and how different foods affected our bodies wasn't nearly as accessible as it is today. In my family, butter was king—and margarine made regular appearances at the table too. Looking back now, I cringe a little thinking about how we thought margarine was "healthy." We just didn't know any better.
Fast forward to today, and wow, do we know a lot more! Science has come such a long way, especially when it comes to understanding how the fats we choose to eat impact our health. These days, I'm all about making choices that fuel my body in the best way possible. After all, I'm not 20 anymore—my body needs a little extra love and care.
One of the biggest changes I've made in my own kitchen is swapping out butter and other saturated fats for olive oil. It's not just about flavor (though I love that, too); olive oil has been called the superhero of healthy fats, and for good reason. The more I've learned about its benefits, the more committed I've become to making it a staple in my daily meals.
Here's why I think olive oil deserves a permanent spot in your pantry—especially if you, like me, are focused on protecting your heart and brain health as you age.
1. Olive Oil Is Full of Healthy Fats
Let's start with the basics: olive oil is loaded with monounsaturated fats, which are considered the "good" kind of fat. These fats help lower your LDL cholesterol—the type that can clog up arteries and lead to heart disease—while also supporting higher levels of HDL cholesterol, which is the protective kind your body actually needs.
This balance is incredibly important as we get older. Plaque buildup in the arteries can lead to serious cardiovascular problems, like heart attacks and strokes. By incorporating olive oil regularly, you're giving your heart a boost and helping your arteries stay clean and healthy.
2. It Fights Inflammation
Chronic inflammation is one of those silent troublemakers in the body. Over time, it's been linked to countless health concerns, including heart disease, diabetes, arthritis, and even certain cancers.
Olive oil is high inpolyphenols, which are powerful plant compounds with anti-inflammatory properties. These polyphenols help calm inflammation, kind of like a soothing balm for your body's inner systems. It's one of the main reasons why the Mediterranean diet—which features plenty of olive oil—has been celebrated for its ability to support long-term health.
3. It Supports Healthy Blood Pressure
High blood pressure is another sneaky health risk that often creeps up as we age. It can strain your heart, damage your blood vessels, and increase the risk of heart attacks or strokes.
The good news? Using olive oil can lower blood pressure levels. It's a simple, natural way to give your cardiovascular system some extra protection.
4. Olive Oil Loves Your Brain, Too
While olive oil is most famous for its heart-protective benefits, it turns out it's just as kind to your brain. Research has shown that people who regularly add olive oil to a balanced diet experience better cognitive health over time. That means sharper focus, stronger memory, and a lower risk of degenerative diseases like Alzheimer's and dementia.
Think of olive oil as brain food. Its anti-inflammatory compounds and antioxidants help improve blood flow to the brain, which keeps those neurons firing smoothly. When your brain gets plenty of oxygen-rich blood, you feel more energized and mentally clear throughout the day.
The Alzheimer's and Dementia Connection
It also turns out that olive oil has the potential to protect against Alzheimer's disease. Some studies suggest that regular consumption can lower the risk of cognitive decline and dementia. While there's still more to learn, this is incredibly hopeful news—especially for those of us who want to stay mentally sharp and independent as we age.
Pairing Olive Oil With Omega-3s for a Brain-Boosting Duo
Olive oil isn't a significant source of omega-3 fatty acids on its own, but it works beautifully alongside foods that are, like walnuts, flaxseeds, and chia seeds. Combining these foods creates a powerhouse team for brain health, supporting everything from memory to mood.
One of my favorite ways to do this is with a delicious batch of homemade Walnut & Seed Granola. The mix of olive oil, crunchy nuts, and seeds creates a delicious, heart-healthy snack that feels indulgent while being incredibly nourishing.
Simple Ways to Add Olive Oil
The best part about olive oil? It's easy to add it your daily diet. I make a few simple swaps and they can make a huge difference:
Choose extra virgin olive oil (EVOO) whenever possible. It has the highest polyphenol content and delivers the most significant health benefits.
Drizzle it over salads, roasted veggies, or whole grains instead of using butter or heavy, store-bought dressings.
Use it for cooking at moderate heat to replace less healthy fats.
Mix it with seeds and nuts to create a satisfying snack or topping for yogurt, oatmeal, or smoothie bowls.
Add a splash to soups or stews right before serving for a boost of flavor and nutrients.
These small changes add up quickly, helping you support both your heart and brain health without feeling like you're making sacrifices.
Why Olive Oil Is Worth It
If you're what I like to call "un-young," like me, now is the perfect time to prioritize the health of your heart and brain. Choosing olive oil over less healthy fats is one of the simplest, most delicious changes you can make.
For me, olive oil represents more than just a cooking ingredient—it's a symbol of choosing to nourish my future self. Every drizzle is a reminder that we have the power to make small, meaningful choices that keep us strong, vibrant, and mentally sharp for years to come.
So next time you're in the kitchen, reach for that beautiful bottle of golden-green goodness. Your heart, your brain, and your taste buds will all thank you.
