Quick answer
Yes, eating too many olives can potentially be harmful due to their high salt content. The main risks of overconsumption include:
- High blood pressure
- Heart disease
- Stroke
- Kidney problems
Moderation is key when enjoying olives. Stick to recommended serving sizes, which is about 5-10 olives per day.
How many olives are too many?
There is no definitive threshold for how many olives is too many. However, health experts recommend limiting olive intake to about 5-10 per day to avoid potential health risks.
Eating more than that on a regular basis may lead to excessive salt intake. Table olives tend to be higher in sodium than natural olives.
Here are some general olive serving size guidelines:
- 5-6 medium-sized olives
- 10-12 small olives
- 1/4 cup of chopped olives
- 2 tablespoons of olive paste
Anything beyond this would be considered excessive for most people. Those with hypertension or kidney problems may need to be even more cautious and limit intake to just 2-3 olives per day.
What are the potential downsides of eating too many olives?
Here are some of the key potential risks and downsides associated with overeating olives:
High blood pressure
One of the biggest concerns with overindulging in olives is their high salt content. Table olives, in particular, are cured and packed in brine, which increases sodium levels.
Too much dietary sodium can cause increased blood pressure in salt-sensitive individuals. High blood pressure is a major risk factor for heart attack, stroke, and kidney disease.
Heart disease
The combination of excessive sodium intake and increased blood pressure can place extra strain on the heart. This may lead to atherosclerosis, thickening and hardening of the arteries, over time.
Heart disease is the leading cause of death worldwide. Limiting sodium intake from sources like olives can help reduce risk.
Stroke
Uncontrolled high blood pressure damages arteries in the brain just as it does those in the heart. This can ultimately lead to ruptures and blockages that cause strokes.
Reducing sodium intake can help lower blood pressure and decrease stroke risk.
Kidney problems
The kidneys are responsible for filtering excess sodium from the body. When olives and other high-sodium foods are overeaten, the kidneys have to work harder.
Over time, this overwork stresses the kidneys and causes damage. Excessive dietary sodium is linked with accelerated kidney disease progression.
Weight gain
While olives themselves are low in calories, overdoing it on salty foods may increase thirst and total fluid consumption. This can potentially lead to increased calorie intake from other foods and drinks.
Higher sodium diets are also linked to greater fat storage. Limiting olives and other high-salt foods can help manage hunger and weight.
Gastrointestinal issues
Some people may experience mild digestive upset when they eat too many olives. Side effects can include:
- Stomach pain
- Bloating
- Diarrhea
- Nausea
These symptoms are more likely in those with irritable bowel syndrome or other gastrointestinal conditions.
Who is most at risk from overeating olives?
Certain populations are more vulnerable to the potential harms of olive overconsumption. Those most at risk include:
- People with high blood pressure
- Anyone with heart or kidney disease
- Older adults
- Those with salt-sensitivity
- People taking blood pressure medications
- Individuals who eat a diet high in processed foods
These individuals are advised to be extra mindful of olive portion sizes. Checking labels and seeking out low-sodium varieties can also help reduce risk.
Tips for eating olives safely
Here are some tips to enjoy olives as part of a healthy diet:
- Stick to the recommended serving size of 5-10 olives.
- Read nutrition labels and select brands lower in sodium.
- Rinse canned or jarred olives to remove some excess salt.
- Flavor olives with fresh herbs and spices instead of brine.
- Balance olive intake with plenty of fruits and vegetables.
- Avoid adding olives to dishes that already contain salty ingredients.
- If you have high blood pressure or kidney issues, limit intake to just 2-3 olives daily.
Moderation and portion control are key when eating olives. This allows you to gain their nutritional benefits without going overboard on salt.
Nutritional highlights
Despite potential downsides when overeaten, olives do have some nutritious qualities when consumed in moderation. Here are some of their nutrition highlights:
- Healthy fats – Olives provide monounsaturated and polyunsaturated fats that can improve cholesterol levels.
- Vitamin E – This antioxidant vitamin protects cells from damage and may lower heart disease risk.
- Phytochemicals – Bioactive plant compounds in olives have anti-inflammatory effects.
- Iron – Olives provide a modest amount of iron to help transport oxygen in the blood.
- Fiber – Fiber in olives promotes good digestion and cholesterol reduction.
To gain these benefits without going overboard on salt, enjoy just a handful of olives daily along with an overall healthy diet.
Healthy recipes with olives
When used in moderation alongside other nutritious ingredients, olives can be part of delicious recipes. Here are some healthy ways to cook with olives:
Mediterranean chickpea salad
- Chickpeas
- Olives
- Cucumbers
- Tomatoes
- Feta cheese
- Olive oil
- Fresh herbs like basil and parsley
Combine chickpeas with diced cucumber, tomatoes, a handful of olives, and feta. Toss with olive oil, fresh herbs, and seasonings.
Chicken with olive tapenade
- Boneless, skinless chicken breasts
- Olive tapenade
- Fresh lemon juice
- Garlic
- Mustard
- Herbs like oregano and basil
Coat chicken breasts with a mixture of olive tapenade, lemon juice, garlic, mustard, and herbs. Bake until cooked through.
Whole wheat pasta with olives
- Whole wheat pasta
- Olives
- Diced tomatoes
- Baby spinach
- Parmesan cheese
- Olive oil
- Garlic
- Red chili flakes
Cook pasta according to package directions. Toss with olives, tomatoes, spinach and seasonings. Top with grated parmesan.
The bottom line
Olives are very salty, so it’s best to enjoy them in moderation to avoid adverse health effects. Limit intake to around 5-10 olives daily, and select low-sodium options when possible. Follow a balanced diet and avoid adding olives to dishes that already contain salty ingredients.
With mindful consumption, olives can be included as part of a healthy, Mediterranean-style eating pattern that emphasizes fruits, vegetables, whole grains, beans, fish, and healthy fats like olive oil. Just be sure to keep portion sizes of olives themselves modest.
