Can Olive Oil Reduce Cholesterol Levels?


A healthy diet that includes olive oil may help reduce "bad" cholesterol and raise "good" cholesterol.


In the United States, adults with high cholesterol account for about 38% of the population. Heart disease and stroke risk are both increased by high cholesterol levels.


Since high cholesterol has no symptoms, the only method to determine whether it is a problem is through a blood test.


Consuming foods high in trans and saturated fats can increase levels of "bad" cholesterol. Olive oil is one food that may help raise "good" cholesterol while lowering "bad" cholesterol.


This article defines cholesterol and looks at studies on the effects of olive oil on cholesterol. It also recommends other dishes that people can try as well as ways to incorporate olive oil into a diet.


What Exactly Is Cholesterol?


The body's cells need cholesterol, a waxy, fat-like molecule. it aids in the body's production of hormones, vitamin D, and digestive enzymes. Cholesterol does not need to come from a person's diet because the body produces all the cholesterol required for proper operation.


However, as experts point out, people do consume excess cholesterol via their diet. Animal goods including meat, cheese, and eggs contain it. A buildup of plaque from excessive cholesterol can adhere to the walls of the arteries and obstruct blood flow.


High-density, low-density, and very low-density lipoproteins are the three different forms of cholesterol. They are blends of protein and fat. They each play distinct functions in the body:


  • Because it transports cholesterol through the body and into the liver, high-density lipoprotein (HDL) is referred to as the "good" cholesterol. The cholesterol is then removed from the body via the liver.

  • Low-density lipoprotein (LDL) is the "bad" cholesterol because it raises the risk of artery plaque development.

  • Triglycerides are carried by very low-density lipoprotein (VLDL). It also aids in the development of arterial plaque.



What Is High Cholesterol?


High cholesterol is defined as total blood cholesterol that is 200 milligrams per deciliter (mg/DL) or greater.


Lipoprotein panels, a type of blood test, gauge cholesterol levels. The subject must fast for nine to twelve hours before the test (except for water).


The test gauges the following:


  • cholesterol overall
  • cholesterol LDL
  • cholesterol HDL
  • non-HDL, often known as total cholesterol less HDL,
  • triglycerides


Adults with unhealthy cholesterol levels may experience any of the following:


  • greater than 200 mg/DL of total cholesterol
  • non-HDL cholesterol exceeding 130 mg/DL
  • LDL cholesterol levels greater than 100 mg/DL
  • lower than 40 mg/DL for adult men's HDL cholesterol
  • lower than 50 mg/DL for adult women's HDL cholesterol


Triglycerides are measured by lipoprotein panels even though they are not strictly a form of cholesterol. Triglyceride levels are typically less than 150 mg/DL. Triglyceride levels that are high are over 200 mg/DL.


Olive Oil's Ability To Decrease "Bad" Cholesterol


A 2019 evaluation The results of 27 studies on the impact of olive oil on cholesterol were compiled by Trusted Source. It came to the conclusion that the use of olive oil boosted HDL more than other plant oils while lowering total cholesterol, LDL, and triglycerides.


Another examination The same year, Trusted Source made note of the significance of a person's total diet in assisting with cholesterol reduction. Researchers came to the conclusion that the Mediterranean diet that the individuals followed, which contains a lot of olive oil, had a greater impact on the participants' LDL levels than simply eating olive oil.


The consumption of olive oil rich in polyphenols was linked to positive improvements in HDL cholesterol, according to the study. Antioxidant-rich plant chemicals known as polyphenols have several positive health effects. dependable source


What Kind Of Olive Oil Is Best?


The polyphenol concentration of olive oil may be related to the health benefits. The least processed olive oil is extra virgin olive oil (EVOO), which also has the highest polyphenol content.


2018 in review The following polyphenol concentrations for several types of olive oil are provided by Trusted Source:


  • 150 to 400 milligrams per kilogram of virgin olive oil (kg)
  • Olive oil commonly used: 10-100 mg/kg
  • Olive pomace: 10–30 mg/kg
  • Olive oil refined: 0–5 mg/kg


Polyphenol content is not listed on labels, and many commercially available EVOOs are not fresh. People can check for oil in a container that is shielded from sunlight and has a recent harvest date.


Additionally, consumers should search for the Quality Monitoring Program (QMP) logo from the United States Department of Agriculture (USDA). The seal is only valid for olive oils that adhere to U.S. grade criteria for olive oil. In reaction to the widespread adulteration and mislabeling of olive oil, the QMP seal was developed.



What To Do With Olive Oil


Olive oil can be consumed in a variety of ways. They can use it in regular cooking or consume it raw out of a glass or spoon.


Adding additional olive oil to the diet could involve the following:


  • sprinkling it over cooked veggies or salads

  • using it as a component of dips like hummus

  • veggie frying with it

  • Apply it before grilling or roasting meats or seafood.

  • substituting it for butter in baking formulas

  • Use it to drizzle over spaghetti dishes


According to a 2016 study, adding olive oil to foods with a high glycemic index, including pasta dishes, can help persons with type 1 diabetes avoid blood sugar increases.


People might choose foods low in saturated and trans fats if they want to lower their LDL cholesterol levels. These consist of dependable source


  • fish or seafood
  • lean meat like chicken or pork
  • fat-free or low-fat milk, cheese, or yogurt
  • whole grains
  • fruits
  • vegetables
  • oatmeal
  • beans
  • avocado
  • nuts


All of these foods work to lower LDL cholesterol levels while raising HDL levels.


Foods to avoid


Being healthy includes reducing cholesterol. Limiting foods high in saturated fats from animal products and some plant-based foods is part of this. These consist of:


  • cheese
  • fatty meat
  • desserts
  • palm oil
  • fried foods
  • cakes, donuts, pastries
  • potato chips


The AHA, Trusted Source recommends that people limit their intake of certain items, however they can be enjoyed on occasion as a treat. Additionally, the AHA advises keeping saturated fat intake to fewer than 6% of daily calories.