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Medically reviewed by Aviv Joshua, MS, RDN
Key Takeaways
- Olives contain heart-healthy antioxidants and monounsaturated fat, but are high in sodium.
- Because of their high sodium content, it's wise to limit your daily intake to just a few olives.
- Rinsing olives or soaking them in water can help reduce the sodium content
While olives contain healthy monounsaturated fats and antioxidants, they contain a lot of sodium, which can raise blood pressure and negatively impact your heart health. To enjoy olives as part of a heart-healthy eating plan, consume them in moderation to avoid too much salt.
Healthy Fats and Antioxidants Can Benefit Heart Health
Olives are a low-carbohydrate, fairly low-calorie food, with most of their calories coming from fat. Olives are rich in antioxidants and monounsaturated fatty acids, which may benefit the heart. Olive oil is a preferred cooking oil for heart health.
Before processing, olives are very bitter. Curing with salt or lye, followed by fermentation, removes the bitter compounds to make table olives.
High Sodium Content Contributes to High Blood Pressure and Heart Health Risks
Because of the processing methods used to make table olives, they are high in salt. Just 1/4 cup of olives (about 1 ounce) contains about 23% of the recommended daily sodium intake limit, based on the 2,300 milligrams (mg) per day sodium guideline used on nutrition labels in the United States.
If you have heart disease or risk factors like high blood pressure, you may be aiming for an even lower daily sodium intake. The American Heart Association recommends ideally consuming no more than 1,500 mg of sodium per day. With that goal in mind, a handful (1/4 cup) of olives could make up 35% of the recommended daily salt intake.
Eating high amounts of salt regularly can contribute to high blood pressure. This is because salt makes the body hold on to excess water, which strains the heart and blood vessels over time. High sodium intake also increases the risk of the following conditions:
- Heart disease
- Stroke
- Kidney disease
- Osteoporosis
- Stomach cancer
One meta-analysis looking at sodium intake and heart disease risk found that for every additional 1 gram of salt intake per day, cardiovascular risk increased by 4% and stroke risk increased by 6%. Reducing salt intake, on the other hand, can lower blood pressure by 6 to 8 mmHg and benefit cardiovascular health.
Importantly, the majority (70%) of salt intake comes from processed foods, with about 11% coming from salt you add to food. And most Americans are eating far too much salt each day- about 3,400 mg daily compared to the recommended less than 1,500 to 2,300 daily.
Nutrition in Olives
One serving of olives depends on the variety and brand. Typically, a serving is 1 ounce, or approximately 1/4 cup. This could be 5 to 10 medium or large olives and contains approximately:
- Calories: 40 to 50
- Fat: 4 to 5 grams, mostly monounsaturated
- Protein: Minimal (0.3 to 0.4 grams)
- Carbohydrates: 1 to 2 grams
- Fiber: 0.5 to 1,1 grams
- Sodium: 248 to 525 milligrams
They are also a good source of the following vitamins and minerals:
- Vitamin A
- Vitamin E
- Calcium
- Copper
- Iron
Tips for Making Olives Part of a Heart-Healthy Diet
If you enjoy eating olives, the good news is that they aren't off limits for a heart-healthy diet. The antioxidants and monounsaturated fat in table olives can actually provide health benefits. Some ways to enjoy olives as part of a heart-healthy diet include:
- Enjoy olives in moderation, limiting intake to no more than a small handful (5 to 10) per day as part of a meal or snack.
- Eat olives alongside foods that are low in sodium. If you enjoy them in a salad, for example, dress with some lemon juice, olive oil, and herbs instead of sodium-packed salad dressing.
- Rinse olives before eating to decrease their sodium content.
- Soak olives in water, changing out the water several times to reduce sodium. Keep in mind that olives will spoil much sooner once removed from their brine. If you choose this method, consume them within a day or two.
- Watch your daily sodium intake throughout the day, paying particular attention to limit processed foods that are high in sodium.
Read the original article on Verywell Health
