Research shows that the Mediterranean diet which includes about four tablespoons of olive oil a day as the main source of fat, along with lots of vegetables, fish and very little red meat, butter or processed grains, can reduce the risk of a serious heart attack by 25%.

Olive oil is good for the heart because it is a monounsaturated fat. Saturated fats, found in butter and red meat, contain bad cholesterol, which builds up in the arteries. Monounsaturated fats help lower bad cholesterol and keep arteries flexible.

Additionally, olive oil contains polyphenols, plant antioxidants that reduce cell damage and inflammation. A tablespoon of olive oil contains 7–15 mg of polyphenols, depending on the production and the olives. Extra virgin, cold-pressed olive oils retain the highest concentration.

It is worth noting that one tablespoon of olive oil contains about 14 grams of monounsaturated fat and 120 calories, which is about the same amount of fat and calories as half a medium-sized avocado.