Before they are processed, olives are very bitter. Pickling with salt or vinegar removes the bitter compounds – and we enjoy the delicious olives added to salad, pizza or any other food.
Healthy for the heart, but there’s a catch
Because of the common processing methods for olives, most of them are rich in salt. Someone who eats 30 grams of olives already reaches about 23% of the recommended daily intake of sodium, which is a maximum of 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 intake of sodium – it is generally recommended to consume no more than 1,500 mg of sodium per day.
Eating high amounts of salt regularly can lead to high blood pressure. This is because the salt causes the body to retain water, which activates the heart and blood vessels over time. High sodium intake also increases the risk of other conditions:
A study that examined sodium consumption and the risk of heart disease found that for every additional gram of salt per day, the risk of heart disease increased by 4% and the risk of stroke increased by 6%. Conversely, reducing salt intake can lower blood pressure by 6 to 8 mm Hg, and benefit cardiovascular health.
It is important to note that most (70%) of our salt intake comes from processed foods, with only about 11% coming from the salt that is added to food.
The nutritional values of olives
One serving of olives depends on the variety and brand. Usually a portion is 30 grams, or about a quarter of a cup – about 5 to 10 medium or large olives containing:
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 a day (5 to 10 olives). It is recommended to eat them alongside low-sodium foods. If you add them to a salad, for example, you should add a little lemon juice, olive oil and herbs instead of sodium-rich salad dressing.
It is recommended to wash the olives before eating to reduce their sodium content. You can also soak them in water while they are in the refrigerator, and change the water several times to reduce the amount of sodium. However, it is important to take into account that the olives will spoil much faster after they are taken out of the salt water they are in.