Two Spoons of Olive Oil a Day: New Study Reveals Reduced Inflammation, Lower Blood Pressure and Cholesterol

Two Spoons of Olive Oil a Day: New Study Reveals Reduced Inflammation, Lower Blood Pressure and Cholesterol

[2025 Latest Update] 🫒

 

 

 

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Daily Olive Oil Intake Linked to Major Health Benefits

A new meta-analysis of 17 clinical studies has found that consuming
20–30g of extra virgin olive oil daily can significantly lower
blood pressure, bad cholesterol, and inflammation.

Published in the Journal of Nutrition, the study emphasizes that
consistent intake of high-quality extra virgin olive oil (EVOO)
is closely linked to reduced cardiovascular risk factors.

 

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What Makes Extra Virgin Olive Oil Special?

Extra virgin olive oil is extracted through cold pressing,
without chemical treatments, retaining its high levels of
antioxidants and healthy fats.

Only oils with acidity below 0.8% are classified as extra virgin,
offering superior polyphenol content compared to regular olive oils.

 

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Study Findings: How Olive Oil Impacts Health

Analyzing studies from 2005 to 2025, researchers found that participants
who consumed 20–30g of EVOO daily experienced:

• Systolic blood pressure dropped by 2.5–2.7 mmHg
• LDL cholesterol ("bad" cholesterol) decreased by up to 13.5 mU/mL
• CRP levels (inflammatory marker) reduced by 1.9 mg/L
• HDL cholesterol ("good" cholesterol) increased by 0.10–0.13 mmol/L
• Total Antioxidant Capacity (TAC) improved by 0.04 mM
• Ankle-Brachial Index (ABI), a marker for peripheral blood flow, also showed significant improvement

These benefits were more pronounced in individuals at higher risk for cardiovascular diseases.

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EVOO: More Than Just a Cooking Oil

Researchers emphasized that extra virgin olive oil should be regarded as
a functional food rather than merely a cooking ingredient.

High-quality EVOO, rich in antioxidants like hydroxytyrosol and tyrosol,
helps prevent LDL oxidation and maintains vascular elasticity,
contributing to the prevention of atherosclerosis.

Collectively, these effects lower the risk of major cardiovascular events
such as heart disease, hypertension, and stroke.

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Key Takeaway

Incorporating just two spoons of EVOO into your daily diet
could offer significant improvements in heart health and
overall inflammation levels — making it a simple yet powerful addition to a healthy lifestyle.

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