The Mediterranean diet has been recognized by UNESCO as an Intangible Cultural Heritage of Humanity—and this is no coincidence. At its core lies the olive and olive oil, symbols of longevity and health. Over the past 30 years, dozens of epidemiological and clinical studies have confirmed the role of monounsaturated fats and phytochemicals contained in olives in maintaining cardiovascular health.

1. Olive Oil and Oleic Acid: The Monounsaturated Wonder

Oleic acid (C18:1), which makes up about 70–80% of the fatty acids in olive oil, belongs to the monounsaturated fatty acids (MUFA), which:

Reduce LDL cholesterol (low-density lipoprotein) – responsible for atherosclerosis.

Maintain or increase HDL cholesterol, which protects the arteries.

Improve insulin sensitivity, making olive oil ideal for cardiometabolic syndromes.

📚 Sources:
Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014.
Fernández-Castillejo S, et al. Olive oil polyphenols and cardiovascular disease: Bioavailability, biological effects and clinical evidence. Food & Function. 2017.

2. Polyphenols: The Antioxidant Guardians of the Arteries

Olives, and especially extra virgin olive oil, contain more than 30 different types of phenolic compounds, the most notable of which are:

Oleuropein

Hydroxytyrosol

Tyrosol

These compounds:

Neutralize free radicals, protecting the arterial walls.

Reduce inflammatory responses (e.g., CRP, IL-6, TNF-α).

Inhibit the oxidation of LDL, a critical step in atherosclerosis.

📚 Studies:
Covas MI, et al. The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial. Ann Intern Med. 2006.
Cicerale S, et al. The antioxidant and anti-inflammatory properties of olive oil phenolics. J Agric Food Chem. 2012.

3. PREDIMED: The Strongest Evidence

PREDIMED (Prevención con Dieta Mediterránea) is the largest dietary intervention study for cardiovascular prevention:

Lasted 4.8 years and included 7,447 individuals at high cardiovascular risk.

The group that followed a Mediterranean diet enriched with extra virgin olive oil had:

A 30% reduction in the risk of heart attack, stroke, or cardiovascular death.

Significant improvement in glycemic control and lipid profile.

📚 Reference:
Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013.

4. Other Cardioprotective Effects

Blood Pressure: Olive oil has been associated with reduced systolic and diastolic pressure.

Endothelial Function: Polyphenols improve vasodilation by increasing the bioavailability of nitric oxide (NO).

Thrombotic Risk: Olive oil reduces platelet aggregation.

📚 Studies:
Fito M, et al. Anti-inflammatory effects of the Mediterranean diet: the experience of the PREDIMED study. Proc Nutr Soc. 2011.
Delgado-Lista J, et al. Olive oil and haemostasis: Platelet function, thrombogenesis and fibrinolysis. Curr Pharm Des. 2011.

5. What International Organizations Say

European Food Safety Authority (EFSA): Has approved a health claim stating that olive oil helps protect blood lipids from oxidative damage, provided it contains at least 5 mg of hydroxytyrosol per 20 g.

American Heart Association (AHA): Recommends olive oil as the primary source of dietary fat.

Conclusion

Daily consumption of olives and extra virgin olive oil is not just a dietary tradition, but also a scientifically documented preventive practice. From oleic acid and antioxidant polyphenols to the protection of arteries and the heart, the olive remains a silent yet extraordinarily effective healing power of nature.