Does olive oil help with heart palpitations during perimenopause?

Heart palpitations, the sensation of a fluttering, pounding, or racing heartbeat, are a surprisingly common perimenopause symptom. They are primarily caused by estrogen's influence on the electrical conduction system of the heart, and as estrogen levels fluctuate, the heart's rhythm can temporarily become less stable. Extra virgin olive oil supports cardiovascular health through several well-documented mechanisms, though its direct effect on palpitations specifically is indirect rather than proven in clinical trials targeting this symptom.

The most significant evidence comes from olive oil's effect on the lipid profile and cardiovascular system broadly. Oleic acid, the primary monounsaturated fat in olive oil, reduces LDL (low-density lipoprotein) cholesterol while maintaining or modestly raising HDL (high-density lipoprotein) cholesterol. A large meta-analysis by Schwingshackl and colleagues (2017) found that olive oil consumption was associated with reduced cardiovascular events, lower rates of stroke, and reduced cardiovascular mortality. While this research addresses heart disease risk rather than palpitations specifically, a healthier cardiovascular system is associated with better cardiac electrical stability.

The PREDIMED trial, one of the largest dietary intervention trials conducted, showed that a Mediterranean diet supplemented with extra virgin olive oil significantly reduced major cardiovascular events compared to a low-fat control diet in adults at high cardiovascular risk. The heart-protective effects of this dietary pattern, with EVOO as its primary fat, are among the most robustly supported findings in nutrition science.

Oleic acid also has modest effects on blood pressure. Since hypertension and arterial stiffness can worsen palpitation experiences, olive oil's contribution to better vascular tone may have an indirect benefit.

The polyphenols in EVOO, including oleocanthal and hydroxytyrosol, reduce oxidative stress and systemic inflammation. Inflammation affects the autonomic nervous system, which regulates heart rate variability. Lower inflammatory burden may support better autonomic regulation of heart rhythm, though this specific pathway has not been studied in the context of perimenopausal palpitations.

It is important to be direct: no randomized controlled trial has tested olive oil specifically as a treatment for perimenopausal heart palpitations. The mechanisms above are real and scientifically supported, but they operate at the level of cardiovascular health broadly, not at the level of the hormonal fluctuations that trigger individual palpitation episodes. Olive oil cannot restore estrogen stability, and it will not stop palpitations from occurring during a hormonal fluctuation.

From a practical standpoint, using extra virgin olive oil as your primary fat is a low-risk, high-benefit dietary choice for cardiovascular health during perimenopause. This is a time when cardiovascular risk naturally begins to rise due to declining estrogen's protective effect on the heart, so building a diet that supports heart health makes sense regardless of whether it addresses palpitations directly.

Other dietary factors more directly relevant to palpitations include caffeine (which can provoke them in sensitive individuals), alcohol, and blood sugar instability. Keeping these well-managed alongside a heart-healthy diet that includes olive oil gives you the best overall approach.

PeriPlan lets you track palpitation episodes alongside food, caffeine intake, sleep, and stress, which can help you identify personal triggers and patterns worth discussing with your healthcare provider.

When to see a doctor: Palpitations during perimenopause are usually benign but should always be evaluated if they are new, frequent, or accompanied by chest pain, shortness of breath, dizziness, fainting, or if they feel irregular rather than just fast. Your provider can do an ECG and basic cardiac workup to ensure there is no underlying arrhythmia or structural issue. Palpitations associated with anxiety should also be discussed, as treating the anxiety often resolves the palpitations. Do not dismiss persistent palpitations as "just hormones" without a proper assessment.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.