The goal of this web site is to persuade you to replace "bad fats" in your diet with an ounce (2 tablespoons or 30ml) of extra virgin olive oil every day of your life.

--Dennis McGee RN

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We want to give you practical ideas of how you can add olive oil to your diet.

Here are some links to great recipes found on the American Heart Association web site and here are other recipe links.

Here is some information about the frying with olive oil and the smoke point of olive oil.

Here is a conversion table showing you how much olive oil to substitute for butter or margarines.

Here are diet and nutrition guidelines from the American Heart Association
Here are the 2005 guidelines from the USDA: Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans(an 8 page pdf) or Dietary Guidelines for Americans 2005 Published by the U.S. Department of Health and Human Services & the U.S. Department of Agriculture (an 84 page pdf)

If you have more good ideas contact us and we will post them here.




The effect of olive oil polyphenols on antibodies against oxidized LDL. A randomized clinical trial

August, 2011

reported in  Clinical Nutrition
Volume 30, Issue 4, August 2011, Pages 490-493

Reseachers: Olga Castańera, b, Montserrat Fitóa, M. Carmen López-Sabaterc, Henrik E. Poulsend, Kristiina Nyyssönene, Helmut Schrödera, Jukka T. Salonenf, Karina De la Torre-Carbotc, Hans-Franz Zunftg, Rafael De la Torrea, Hans Bäumlerh, Antonio V. Gaddii, Guillermo T. Saezj, Marta Tomása, Maria-Isabel Covasa and for the EUROLIVE Study Group
In this study demonstrated that daily consumption of 2 tablespoons of extra virgin olive oil reduces LDL (bad cholesterol). Extra virgin olive oil, with higher polyphenol levels, is more effective at reducing LDL that other olive oils with lower polyphenol levels.

The research showed increased the levels of an antibody that reduces levels of oxidized LDL cholesterol (bad cholesterol). High LDL is considered a risk factor of heart disease and stroke.

Olive oil polyphenols promote OLAB generation. This effect is stronger at higher concentrations of lipid oxidative damage.




Olive oil consumption, plasma oleic acid, and stroke incidence. The Three-City Study

January 19, 2011

reported in  Neurology  researchers: C. Samieri, PhD,
C. Féart, PhD, C. Proust-Lima, PhD, E. Peuchant, MD, PhD,
C. Tzourio, MD, PhD, C. Stapf, MD, C. Berr, MD, PhD and P. Barberger-Gateau, MD, PhD
This research suggest a protective role in reducing the risk of strokes for older people whose diet includes a high quantity of olive oil. 




Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study

November 29, 2010

reported in  The American Journal of Clinical Nutrition:  researchers: Benedetta Bendinelli, Giovanna Masala,
Calogero Saieva, Simonetta Salvini, Carmela Calonico,
Carlotta Sacerdote, Claudia Agnoli, Sara Grioni, Graziella Frasca, Amalia Mattiello, Paolo Chiodini, Rosario Tumino, Paolo Vineis, Domenico Palli, and
Salvatore Panico
This research shows

an inverse association between increasing consumption of leafy vegetables and olive oil and CHD (coronary heart disease) risk. The woman with higher consumption of green leafy vegetables and olive oil had significantly lower incidents of CHD.



Heart-Protecting Component of Olive Oil Discovered

April 2, 2009

reported in  Molecular Nutrition & Food Research, lead researcher: Fatima Paiva-Martins, at the University of Porto, Portugal.

Scientists have discovered the polyphenol in extra virgin olive oil that gives greatest protection from heart attack and stroke. DHPEA-EDA is the main antioxidant in olive oil that protects red blood cells from damage.




Phytochemicals Make Olive Oil Even More Awesome Than Previously Believed

December 18, 2008

Extra-virgin olive oil contains 'phytochemicals', that can trigger the death of cancer cells according to research published in the BMC Cancer journal,  suppressing the cancer gene HER2 and therefore reducing the risk of breast cancer. (more...)

Read about the heart-health benefits of  phytochemicals (plant sterols, flavonoids and sulfur-containing compounds) according to the American Heart Association here.


Heart Disease Prevention
November 9, 2008
32 simple steps we should all take to battle heart disease
Pour on the Olive Oil
Men whose diet include as much as 2 ounces of Olive oil a day have an 82% lower risk of having a fatal heart attack than men who consume little or none. Olive oil is rich in monounsaturated fats-known to hinder the oxidation of bad LDL cholesterol into its artery – clogging form.... more...

Antioxidants and the Mediterranean Diet
November 9, 2008
Reference: (1) Visioli, Francesco and Galli, Claudio. “The Role of Antioxidants in the Mediterranean Diet.” Lipids, Vol.36, Supplement (2001).
...the importance of antioxidants and the role it plays in the Mediterranean Diet.... Phytochemicals (nonvitamin antioxidants) Polyphenols fall into the category of phytochemicals and are very abundant in the Mediterranean diet especially when it comes to “its high proportion of fruits and vegetables and to the consumption of red wine and olive oil.”  ... more...

Calorie density: A tool to stop weight gain
November 8, 2008
By Karen Collins, M.S., R.D., C.D.N.
The average American adult gains one to two pounds a year. Now, two new studies add to the mounting evidence that adults can fight this tendency by limiting the calorie density of our diets, particularly by including plenty of vegetables and fruits.... But nutritious foods high in healthful fat, like nuts and olive oil, were not associated with weight gain... more...

For good health, put heart in your cooking
November 6, 2008

Too often, people think that developing heart disease dooms them to a life of boring, tasteless food. North Shore cardiologists Dr. Micah Eimer and Dr. Irwin Silverman challenge that notion by teaming up again with Chef Dawn Dlugosz of "A New Dawn Cooking School" which meets in Whole Foods Market, Northbrook, for a heart healthy cooking class in the grocery store's classroom. ... more...


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  *DISCLAIMER: We cannot guarantee that following the advice on these pages will be wise for you or achieve the results you desire. If information on this site conflicts with higher authorities please let us know. Consult a registered dietitian or medical practitioner before trying something new. Take care.
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  BOTTOM LINE: What if you could add 10 years to your life? Dumping unhealthy fats and replacing them with an ounce (2 table spoons or 30ml) of olive oil each day will decrease your risk of heart disease by 1/3 and could extend your life.