Who Can Benefit
- Busy, health-conscious adults who want simple, heart-friendly changes you can fit into a hectic day.
- Middle-aged readers dealing with mild metabolic shifts (such as slightly high blood sugar, weight concerns, or high blood pressure) who want practical dietary strategies.
- People who notice brain fog, slower thinking after meals, or who want to support brain–heart connections as they age.
What Research Shows
This study of adults over 45 suggests olive oil may help lower heart attack risk, especially for those with higher genetic risk. Ten genetic variants linked to myocardial infarction (MI) were tied to heart, immune, and brain functions, and a high polygenic risk score tripled MI risk (about an odds ratio of 3.07), with risk also rising when obesity, hyperglycemia, dyslipidemia, and hypertension are present. For individuals with high genetic risk, fat intake above 15% of calories, keeping alcohol under 30 g/day, and not smoking were associated with lower MI risk. Importantly, olive oil, sesame oil, and perilla oil used in cooking showed a negative association with MI, and certain genes (STOX1 and VPS26A) were linked to MI risk in heart cells.
How to Eat It
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Recommended Serving
Aim for roughly 1–2 tablespoons (15–30 ml) of olive oil per day as part of a balanced diet. -
Easy Ways to Eat
- Drizzle olive oil over salads, roasted vegetables, or grain bowls.
- Use olive oil for finishing soups or stews instead of butter.
- Blend a splash into yogurt, dips, or hummus for extra flavor and heart-healthy fats.
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Flavor Pairings
Olive oil shines with citrus (lemon, orange), garlic, fresh herbs (basil, oregano, dill), and fatty fish or legumes. It pairs well with vegetables, whole grains, and Mediterranean-style dishes, helping meals feel satisfying and flavorful without heavy additives.
Takeaway
Small, everyday swaps to include olive oil as a main cooking fat can fit naturally into a heart-healthy pattern—especially for people with higher genetic risk for MI. Pairing olive oil with a balanced diet, fat intake above 15% of calories, moderate alcohol (under 30 g/day), and not smoking offers a practical, evidence-based step you can start today.
Source
Association of Metabolic Diseases and Moderate Fat Intake with Myocardial Infarction Risk.