April 01, 2025

Is Olive Oil Good For You? Rip Esselstyn vs. Dr. Garth Davis on Olive Oil and Heart Health

It's the great oil debate: is olive oil a heart-healthy superfood or a sneaky obstacle to optimal health?

That’s the question at the center of The Great Oil Debate, a live Forks Over Knives event featuring two respected leaders in plant-based nutrition:

Rip Esselstyn, founder of PLANTSTRONG, advocate of the oil-free, whole food plant-based diet
Dr. Garth Davis, renowned bariatric surgeon and author of Proteinaholic, who supports the moderate use of extra virgin olive oil for its potential health benefits

This debate didn’t aim to crown a winner—but to explore the evidence and nuance behind one of the most polarizing topics in plant-based nutrition: olive oil.

Where They Agree

Before we dive into the differences, it's important to note:
Both experts agree that the standard American diet, full of processed foods and saturated animal fats, is driving chronic disease. They are united in promoting a plant-based diet for heart disease prevention, weight management, and overall longevity.

Where they diverge? Whether or not olive oil belongs in that plant-based equation.

Is Olive Oil Healthy? The Case from Dr. Garth Davis

Dr. Davis argued that high-quality, cold-pressed extra virgin olive oil (EVOO) can be part of a heart-healthy diet. His case for including olive oil focused on several key points:

✅ Olive Oil and Heart Disease Prevention

Dr. Davis referenced landmark research such as:

The PREDIMED Study: A Mediterranean diet with added EVOO showed a significant reduction in cardiovascular events.
The CORDIOPREV Trial: Participants with existing heart disease who consumed EVOO had fewer cardiac events compared to control groups.
Meta-Analyses: Large-scale reviews show consistent cardiovascular benefits tied to moderate olive oil consumption.

“We’re seeing improved outcomes not just for heart disease, but also for cognitive function, inflammation, and even weight management,” said Davis.

🧬 Olive Oil and Endothelial Function

Olive oil critics often cite early studies suggesting it may impair endothelial function—the ability of blood vessels to dilate properly.

Dr. Davis responded with newer evidence:

A 2015 study by Dr. David Katz found that extra virgin olive oil polyphenols may actually improve endothelial function compared to refined oils.
He explained that EVOO contains powerful plant compounds like oleocanthal and hydroxytyrosol, which may protect against inflammation and oxidative stress—important for vascular health.

🍳 Practical Benefits for Real-World Eating

Dr. Davis also acknowledged the calorie density of olive oil but argued that moderate amounts (around 1.5 tablespoons per day) can:

Help make plant-based cooking more enjoyable and sustainable
Improve nutrient absorption, especially fat-soluble vitamins
Support satiety and reduce dietary recidivism

The Oil-Free Counterpoint: Rip Esselstyn’s Case Against Olive Oil

Rip Esselstyn, whose whole food, plant-based no oil message has transformed thousands of lives, challenged the need for added oils altogether—even extra virgin olive oil.

His key arguments:

🧠 “Compared to What?”

Rip emphasized that olive oil’s benefits are often framed in comparison to animal fats like butter or lard. But what if we compare olive oil to whole plant foods?

When it comes to polyphenols, whole foods like berries, onions, and greens deliver more antioxidants with fewer calories.
Olive oil offers virtually no fiber, protein, or essential vitamins in meaningful amounts.

“If you're after antioxidants, there are far better options than 400 calories of oil,” Rip explained.

💔 Olive Oil and Heart Disease

Rip referenced his father, Dr. Caldwell Esselstyn, whose work in reversing heart disease is world-renowned. In his clinical experience, reintroducing olive oil—even in small amounts—caused the return of angina in some patients.

He also cited a 2024 study by Dr. Monica Aggarwal, which showed:

Lower LDL cholesterol on an oil-free, whole food plant-based diet
Participants switching from low-oil to high-oil saw a 15-point rise in LDL cholesterol, a key risk factor for heart disease

“We can achieve better results without oil, especially in people at risk of—or already battling—cardiovascular disease,” said Rip.

📉 Olive Oil and Weight Management

Rip underscored that olive oil, while less harmful than animal fats, is still:

14% saturated fat by content
120 calories per tablespoon
Easy to overconsume

For individuals working toward weight loss or insulin sensitivity, he argued, olive oil may work against their goals.

Key Takeaways from the Great Oil Debate

Issue	Dr. Garth Davis	Rip Esselstyn
Olive oil in a plant-based diet	Okay in moderation	Best avoided
Heart disease and olive oil	Reduces risk based on trials	Oil-free diet shows better reversal
Endothelial function	EVOO improves it	Early studies show impairment
Olive oil polyphenols	Offer health benefits	Get more from whole plants
Saturated fat in olive oil	Acceptable in small doses	Adds unnecessary risk
Weight and oil	Not linked to gain in trials	Adds empty calories, impedes goals
Practical use	Enhances flavor and compliance	Prefer oil-free cooking techniques

🌿 Final Thoughts: Should You Use Olive Oil on a Plant-Based Diet?

It depends on your personal health goals.

✅ If you're following a Mediterranean diet, aiming to replace butter or processed seed oils, or simply want to add some flavor to your roasted veggies—a small amount of EVOO may benefit your heart and enhance your enjoyment of healthy foods.

❌ But if you’re reversing heart disease, struggling with weight loss, or aiming for maximum nutrient density, then going the Rip Esselstyn oil-free route might be the better path.