Micronutrients & recovery
Daily consumption of 20g of extra-virgin olive oil (EVOO) containing at least 5mg of hydroxytyrosol (HT) and its derivatives provides cardioprotective benefits, including protection of LDL from oxidative damage, maintenance of normal blood pressure, and anti-inflammatory effects.
To get the heart-protective benefits described, you need to eat about 1.5 tablespoons (20g) of high-quality Extra-Virgin Olive Oil every day. It is not enough to just eat 'olive oil'; it must be Extra-Virgin and contain at least 5mg of hydroxytyrosol and its derivatives. This fits into a Mediterranean diet pattern rich in vegetables and fruits. If you are at high risk for heart disease, this specific intake has been shown to significantly reduce major cardiovascular events compared to a low-fat diet.
These beneficial effects are obtained with a daily intake of 20 g of EVOO, containing 5 mg of HT and its derivatives [31].
Why this rating
Supported by EFSA approval and multiple epidemiological/intervention studies cited (PREDIMED, etc.), though specific dose-response RCTs for this exact threshold are noted as limited.
Source
Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L.
Annalisa Romani et al. · Nutrients · 2019
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