Celebrate Heart Health Month with a Simple Swap: Switch from Butter to Olive Oil According to Dr. Nicole Avena

February 20, 2025 at 16:50 PM EST

Pompeian Olive Oil: A Delicious Heart-Healthy Staple for Every Kitchen

This Heart Health Month, leading nutritionist and researcher Dr. Nicole Avena encourages everyone to take a simple, science-backed step toward better health: replace butter with heart-healthy olive oil in your daily meals. Small changes in the kitchen can yield significant benefits for your heart and overall wellness.

According to a recent study published in PubMed, replacing butter with extra virgin olive oil (EVOO) may reduce systolic blood pressure by 4.3 mmHg, a critical factor in lowering cardiovascular risk. Additionally, while butter consumption may increase total cholesterol and LDL cholesterol levels, EVOO may not have as substantial of an effect, making it a healthier choice for your heart.

"Your heart health is directly influenced by the food choices you make each day," says Dr. Nicole Avena. "Switching from butter to olive oil is a simple and effective way to support your heart without sacrificing flavor. Extra virgin olive oil is versatile, working well for sautéing, roasting, and even baking, and research consistently highlights it as one of the healthiest fats available. I prefer Pompeian Olive Oil for its exceptional quality, sustainability and flavor.”

Making the switch to EVOO is easier than ever. Use this simple conversion chart to substitute olive oil for butter in your favorite recipes:

Butter		Olive Oil
1 tbsp		3/4 tbsp
1 cup		3/4 cup

Dr. Avena also highlights that olive oil is more than just a healthy alternative to butter; it’s a nutritional powerhouse. Packed with monounsaturated fats and antioxidants, extra virgin olive oil supports cardiovascular health, brain function, and weight management, while reducing inflammation and even enhancing skin health. With all the negative press surrounding "seed oils" lately, many people ask whether olive oil falls into that category. The answer is no—olive oil is a fruit oil, not a seed oil, making it a uniquely wholesome choice for cooking and overall well-being.

For inspiration, try delicious heart-healthy recipes from Pompeian like Olive Oil Lemon Loaf, Roasted Veggie Power Bowls, or Herb-Infused Chicken Skewers. These dishes embrace the Mediterranean diet’s proven benefits for heart health while making it easy to enjoy flavorful, nutritious meals.

“This Heart Health Month, commit to small but meaningful changes, like swapping butter for olive oil,” adds Dr. Avena. “Not only will your heart thank you, but you’ll also enjoy the long-term wellness benefits that come with this simple adjustment.”

About Dr. Nicole Avena

Dr. Nicole Avena is a renowned nutritionist, research neuroscientist, and author specializing in the science of healthy eating and lifestyle changes. With a focus on evidence-based advice, Dr. Avena has become a trusted voice in nutrition, offering practical solutions to help individuals lead healthier lives. She has published extensively in scientific journals, authored popular health books, and regularly appears in the media to share her expertise. Dr. Avena's latest book, Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction, is now available in paperback.

For more information, recipes, and health tips, visit www.drnicoleavena.com.