The Heart-Healthy Sauce Hiding in Your Kitchen
Why real pesto (and real olive oil) might be the simplest biohack for longevity you’ve never tried.
I love pesto.
Pesto on bread. Pesto on venison. Sometimes pesto ends up on my shirt.
Call it a heart-healthy shirt, because pesto is one of the greatest superfoods for heart health and longevity.
What Makes Pesto Special
Pesto is a traditional Italian sauce made with herbs, extra virgin olive oil, and sometimes Parmesan cheese. I always loved it for its taste — but after diving into the research, there’s a reason cultures who eat pesto regularly have such incredible heart health and longevity.
1. Extra Virgin Olive Oil: The Golden Base
The foundation of any real pesto is extra virgin olive oil (EVOO).
EVOO is about 65–83% monounsaturated fat, primarily oleic acid, known for supporting cholesterol balance and lowering inflammation. It also contains small amounts of polyunsaturated and saturated fats in a heart-healthy ratio.
EVOO contains polyphenols —plant compounds like oleuropein, hydroxytyrosol, and oleocanthal—which have antioxidant and anti-inflammatory effects.
They’re linked to lower oxidized LDL, higher HDL, and better endothelial function. One tablespoon of EVOO delivers around 13% of your daily vitamin E and 7% of your vitamin K — both vital for cardiovascular and immune support.
Studies show that for every 5 g/day increase in olive oil intake, there’s about a 4% reduced risk of cardiovascular disease.
2. Fresh Herbs: Your Trojan Horse for Antioxidants
The other incredible part of pesto? The herbs.
Basil brings vitamin K and antioxidant flavonoids. Parsley adds vitamin C, beta-carotene, calcium, and iron. Cilantro adds detox-supportive compounds. Arugula contributes nitrates and carotenoids.
Together, these herbs create a botanical cocktail that supports vascular health, immune regulation, and resilience to oxidative stress.
3. Garlic, Lemon & Nuts: Small but Mighty
Garlic’s polyphenol allicin reduces blood pressure and improves arterial elasticity. Lemon juice brightens the flavor and boosts vitamin C. Nuts or seeds add more healthy fats, protein, magnesium, and minerals for satiety, heart function, and metabolic health.
My Favorite Pestos
I’ve been loving the vegan pesto from Gotham Greens lately — found at Whole Foods. They grow hydroponic, pesticide-free herbs and their pesto hits all the right notes: fresh, clean, and flavor-forward.
If you want to explore more, look for pestos like:
Just check the label — real pesto should be simple: olive oil, herbs, nuts, garlic, salt, and maybe cheese. No sunflower or canola oil, no preservatives.
ChatGPT Prompt for Finding the Best Pesto Near You
Because there are a lot of imposters out there, here’s a prompt you can use anytime you’re hunting for the real thing:
“Can you find me a pesto that’s organic or pesticide-free, made with real fresh basil, uses only high-quality extra virgin olive oil (no seed oils like sunflower, canola, or safflower), comes in a glass jar, and is either vegan or made with Parmesan without preservatives or additives? I usually shop at Whole Foods, Eataly, or Italian markets nearby.”
Homemade Pesto Recipe
If you’re in the mood to blend, here’s my go-to:
2 cups fresh basil (or mix in arugula, cilantro, or parsley)
½ cup extra virgin olive oil (get the best you can find)
⅓ cup pine nuts (or walnuts, sunflower, or pumpkin seeds)
2 cloves garlic
Juice of 1 organic lemon
Sea salt to taste
Optional: grated raw Parm if you’re feeling it
Throw it all in a food processor. Blend until smooth. Adjust seasoning. Store in a glass jar. Try not to eat it all by the spoonful.
Now that’s pesto worth biohacking for.
How to Score Great Olive Oil
If you’re not ordering from someone like The Olive Oil Hunter, here’s how to find high-quality EVOO at the store:
Look for a harvest date (fresher is better).
Choose dark glass bottles (light ruins it).
Seek single-country origin oils.
Prefer certified seals (COOC, DOP, PGI).
Taste it: if it lightly bites the back of your throat, that’s good — those are the polyphenols at work.
The Takeaway
Is pesto the secret to heart health? Maybe not the whole secret — but it’s part of it.
It’s nutrient-dense, flavor-packed, and ridiculously easy to make. When food tastes this good and does your heart good too? That’s what I call delicious alignment.
Resources & Recs
Enjoy some pesto this week. Send me a photo if you make something cool.
Cheers to a beautiful life,
Love, Jack
Yummmm... I'm going to try this pesto recipe. It's one of my favorite flavors and this recipe looks so easy. Perfect.