There is an urban legend that circulated in Israel in the early 2000s, claiming that the recommended daily amount of olives is no more than 7. According to this urban legend, anyone who exceeds the limit and eats too many olives may develop a range of problems, from memory issues to tooth loss.
The nutritional truth about olives is, of course, different. Olives are a low-carbohydrate and low-calorie food, most of whose calories come from fat. Olives are rich in antioxidants and monounsaturated fatty acids, which are beneficial for heart health. It’s no coincidence that people use olive oil – it is tasty and rich, and it is also the best option for those who restrict their diet due to heart problems.
Before processing, olives are very bitter. Brining in salt or vinegar removes the bitter compounds – and we enjoy the tasty olives that are added to salads, pizza, or any other dish.
Healthy for the heart, but there is a catch
Because of the common processing methods for olives, most of them are high in salt. Anyone who eats 30 grams of olives already reaches about 23% of the recommended daily sodium intake, which is no more than 2,300 milligrams (mg). If you have heart disease or risk factors such as high blood pressure, you will need to aim for an even lower daily sodium intake – usually no more than 1,500 mg of sodium per day is recommended.
Consuming high amounts of salt regularly may lead to high blood pressure. The reason for this is that salt causes the body to retain water, which puts stress on the heart and blood vessels over time. High sodium intake also increases the risk of additional conditions:
- Heart disease
- Stroke
- Kidney disease
- Osteoporosis
- Stomach cancer
A study that examined sodium intake and the risk of heart disease found that for each additional gram of salt per day, the risk of heart disease increases by 4% and the risk of stroke increases by 6%. On the other hand, reducing salt intake can lower blood pressure by 6 to 8 mmHg and benefit heart and vascular health.
It is important to note that most (70%) of our salt intake comes from processed foods, while only about 11% comes from salt added to food.
The nutritional values of olives
One serving of olives depends on the variety and brand. Usually, a serving is 30 grams, or about a quarter cup – about 5 to 10 medium or large olives containing:
- Calories: 40 to 50
- Fat: 4 to 5 grams, mostly monounsaturated
- Protein: Negligible amount (0.3 to 0.4 grams)
- Carbohydrates: 1 to 2 grams
- Dietary fiber: 0.5 to 1.1 grams
- Sodium: 248 to 525 milligrams
Olives are also a good source of vitamins and minerals such as vitamin A, vitamin E, calcium, copper, and iron.
Tips for eating olives as part of a heart-healthy diet
If you enjoy eating olives, the good news is that they can be part of a heart-healthy diet. The antioxidants and monounsaturated fat in olives can provide health benefits. To enjoy olives in a healthy way, it is recommended to eat a small handful per day (5 to 10 olives). It is advisable to eat them alongside low-sodium foods. If you add them to a salad, for example, it is better to add a little lemon juice, olive oil, and herbs instead of a high-sodium salad dressing.
It is recommended to rinse olives before eating them to reduce their sodium content. You can also soak them in water while they are in the refrigerator, changing the water several times to reduce the amount of sodium. However, it is important to consider that the olives will spoil much faster after being removed from the brine they are stored in.