Olives & Olive Oil: How They Harm & How They Heal
- Isabella Boston
- 23 hours ago
- 5 min read
The Health Benefits & Risks of Olives & Olive Oil
Have you ever wondered if olives & olive oil are actually as healthy as everyone says? We have all heard how wonderful they are for protecting our hearts and adding amazing flavor to our meals, but it is entirely possible to have too much of a good thing.
While these Mediterranean treasures offer incredible healing properties like fighting inflammation, they can also pack a hidden punch if you are not careful with your portions.
In this post, I will dive into the surprising balance between how olives & olive oil heal us and how they can occasionally harm us.
How Olives & Olive Oil Heal
Breast cancer
High blood pressure
Inflammation
Weight gain
Immunity
How They Harm
Blood pressure
Olives are an all-purpose and indispensable crop in the Mediterranean region. They are used in food preparation for well-loved dishes such as lamb stew and braised duck. North Americans like to use them as a garnish or relish for pizzas and salads.
One ripe olive contains approximately 5 calories.
The monounsaturated fats in olives - primarily oleic acid - are important because they support heart health, lower body inflammation, and improve cholesterol. Roughly 74% to 75% of the total fat content in olives consists of this beneficial fatty acid.
They are also rich in antioxidants such as hydroxytyrosol and oleuropein.
Olive oil is an important part of a healthy Mediterranean diet. It has a wide variety of uses: salad dressings, cooking oil, and canning fish. It is also used in high-quality soap and cosmetics.
Olive oil contains 120 calories per tablespoon. Extra virgin olive oil (EVOO) is cold-pressed and unrefined and has the highest amount of nutrients.
Health Benefits
Decreases "bad" cholesterol levels
Because of the high monounsaturated fat content in olives and olive oil, they help to keep your diet heart-healthy.
A clinical study by the European Journal of Clinical Nutrition in 2002 showed that people who consumed 25 ml (about 2 tablespoons) of virgin olive oil daily for one week increased their blood antioxidant levels and improved low-density lipoprotein (LDL) resistance to oxidation, decreasing the rate of harmful LDL oxidation.
In addition, over the past 40 years, numerous studies also attested to the heart benefits of olive oil. These include, but are not limited to, studies that found olive oil not only lowers LDL, but also raises high-density lipoprotein (HDL), commonly known as "good" cholesterol.
Olive oil also has phytochemicals and vitamin E, which help to rid cholesterol from your arteries. However, these health benefits occur only when used in place of saturated fats, such as margarine and butter, not in addition to them.
Safeguards against cancer.
According to laboratory studies, the antioxidant phytochemicals hydroxytyrosol and oleuropein in olives and olive oil might team up and work together to help protect against cancer.
Lignans in extra-virgin olive oil might help prevent cancer by stopping early cell changes.
Cools inflammation
Olive oil helps decrease inflammation, which contributes to heart disease, arthritis, and many other health problems.
It also boosts your immune system and helps the body use beneficial plant chemicals from other foods. For example, lycopene - the fat-soluble antioxidant in tomatoes - is best absorbed when consumed with some fat.
Helps with weight loss
Some studies show that olives and olive oil might decrease stomach contractions. This can help you feel full longer.
Health Risk: Blood Pressure
Olives pickled in brine or dry cured have high sodium content, which can cause high blood pressure and fluid retention.
Health Risks of Brine - Pickled Olives
Excess Salt: Just a few olives can add a significant amount of sodium to your daily limit.
High Blood Pressure: Over time, too much sodium increases the strain on your heart and blood vessels.
Water Weight: High salt intake can cause your body to hold onto extra water, leading to puffiness and swelling.
Kidney Strain: A heavy salt intake can cause your kidneys to work much harder to filter your blood.
Eating Tips
Using Olive Oil
Finishing touch: Drizzle raw extra-virgin olive oil over warm soups, roasted vegetables, or pasta right before serving to boost flavor.
Bread dip: Mix olive oil with a pinch of salt, pepper, and dried herbs to dip crusty bread.
Smart swaps: Use olive oil instead of butter when cooking eggs, sautéing vegetables, or dressing green salads.
Flavorful beans: Drizzle extra-virgin olive oil over cannellini beans.
Eating Olives
Snacking: Eat a small handful of whole olives on their own or add them to a cheese and cracker board.
Salads and pizza: Chop up salty Kalamata or green olives and mix them into Greek salads or scatter them over pizza.
Dips and spreads: Blend pitted olives with garlic and herbs to make a quick tapenade spread for sandwiches or toast. Serve also with goat cheese.
Buying Tips
It is best to buy olive oil that is minimally processed, such as extra-virgin or cold-pressed oil. This is because the heat and chemicals used in the processing can decrease nutrient content.
Raw black olives are more pungent than raw green olives, which are picked sooner. However, most people cannot detect the difference in taste in most canned versions.
Choose low-sodium versions of canned olives. You can save about 70 mg of sodium per serving. Rinse the olives once or twice in water before using to save even more.
Look for the date of extraction or use-by date on the label before buying.
Storing Tips
To preserve flavor, store olive oil in the fridge in an airtight container or other dark, cool place. Refrigerated olive oil will solidify, and you will need to bring it to room temperature before you can pour it.
When stored properly, olive oil will last for years. If the oil turns cloudy, its nutritional properties may have changed. Throw it away and buy a new bottle.
Olives can be kept in the refrigerator for up to 2 months.
When used in moderation, olives & olive oil have many health benefits. They can help prevent certain cancers, reduce inflammation, manage weight, and increase immunity. Start incorporating and enjoying them in your diet today!
Citations
Lopez, C. (2022). (PDF) Effect of ingestion of virgin olive oil on human low-density lipoprotein composition. https://www.academia.edu/10309769/Effect_of_ingestion_of_virgin_olive_oil_on_human_low_density_lipoprotein_composition
Jarnadottir, A. (2026, April 15). Olives 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/olives
Watany. (2025, July 21). Are pickled olives healthy? Benefits of Green & Black Olives. Are Pickled Olives Healthy? Benefits You Should Know. https://watanypalestinianproducts.com/blogs/watany-palestinian-products-blogs/are-pickled-olives-healthy-benefits-of-green-and-black-olives
Gleam, S. (2025, March 23). Health benefits of olives: Nutrition, uses & side effects. WebMD. https://www.webmd.com/diet/health-benefits-olives
Berkoff, F. G., & Schwarcz, J. (2018). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.
Author's Bio
Isabella Boston is the owner of Bella's Attic Studio®, a professional multimedia writing platform & storytelling blog specializing in Copywriting, Marketing, and Content Writing.
As a freelance writer with a passion for health, wellness, and nutrition, Isabella enjoys researching and writing informative articles & blogs that highlight the benefits of wholesome, nutrient-rich foods and natural living.
Her work focuses on making nutrition easy to understand, helping her readers discover how everyday foods can support overall health and well-being.
Through evidence-based content and practical insights, Isabella aims to inspire healthier lifestyle choices one article at a time.
Aside from being a writer, Isabella is a book & vintage fashion lover, a language enthusiast, and, most importantly, a woman of God in Christ Jesus!
"Together, we can share your stories, promote your cause, and connect you to your target audience one word at a time."
