Olive Oil & Cholesterol: 12 Science-Backed Benefits for Heart Health

These days, cholesterol has become a household issue. For the uninitiated, cholesterol is a steroid lipid (fat). It is necessary for the proper functioning of cell membranes. But high levels of cholesterol can harm the heart. Cholesterol is not soluble in water. It floats in the blood stream and attaches itself to proteins. This results in the formation of lipoproteins. There are two types of cholesterol, such as LDL or Low Density Lipoproteins and HDL or High Density Lipoproteins. LDL is the “bad” cholesterol. This is because it gets accumulated in the tissues of the body and sticks to the artery walls like plaque. This plaque formation causes arteriosclerosis (hardening of the arteries) when left unchecked, and can lead to a number of cardiovascular diseases including heart attack and stroke.

How Does Olive Help Control Cholesterol?

The oil we use in our everyday life has a huge impact on our health. This is because most oils contain a good amount of fats. But changing over to olive oil can actually help lower blood cholesterol level and prevent its occurrence too. How? But is olive oil good for lowering cholesterol? Well, take a look at the table below to get a better idea:

Effect of Dietary Fats on Cholesterol LevelsFatFound inState at Room TemperatureEffect on Cholesterol LevelsMonounsaturatedOlives; olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocadosLiquidLowers LDL; raises HDLPolyunsaturatedCorn, soybean, safflower, and cottonseed oils; fishLiquidLowers both LDL and HDLSaturatedWhole milk, butter, cheese, and ice cream; red meat; chocolate; coconut milk, and coconut oilSolidRaises both LDL and HDLTransMost margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goodsSolid or
semi-solidRaises LDL; lowers HDL

Olive oil contains the minimum levels of saturated and polyunsaturated fats. This property gives it the ability to control blood cholesterol levels in the body. On the other hand, olive oil contains the highest level of monounsaturated fat – around 75-80%, which helps build up the good cholesterol and HDL in the body.

Research conducted at the University of Minnesota, has shown that while Greek, Cretan and other Mediterranean population ate almost as much dietary fat as Americans, they had significantly lower rates of heart disease. The difference is being pointed to the Mediterranean’s consumption of extra virgin olive oil.

Universidad Autonoma de Madrid in Spain found in a study that an extra virgin olive oil rich diet helped to lower LDL cholesterol in the body. It is also linked to an increase in HDL (good) cholesterol in the human body.

Researchers at the University of Nijmegen in the Netherlands discovered that following a low fat diet results in reduced total cholesterol, while the HDL cholesterol level also declines. On the contrary, a high fat diet based on extra virgin olive oil reduces the total cholesterol while HDL cholesterol actually increases.

Uses of Olive Oil For Cholesterol Lowering:

Now that we know that there are researches to back up the usage of olive oil, let’s see how to use it in everyday diet and also how to give your diet a Mediterranean twist:

1. Substitute butter and margarine with olive oil.
2. Prefer nuts, seeds and fruit, rather than processed snack foods to snack on.
3. Consume a variety of seasonal, fresh local produce (leafy greens etc) with your main meal every day.
4. Eat whole grain sources of breads, rice, pastas and other grains.
5. Make sure to include few vegetarian meals every week.
6. Focus on consuming dishes that include legumes like beans and lentils.
7. Give a try to fish, poultry, beans, nuts and eggs as alternatives to red meat.
8. Limit red meat to small occasional servings (A maximum of 12 to 16 ounces per month).
9. If you prefer wine, keep the daily to a glass or two every day (1 for women, 2 for men).
10. Top your dessert with fresh fruit.
11. Eat in peace, don’t rush through it.
12. Inculcate physical activity for a healthy weight, optimum fitness levels and an overall sense of well-being.

Including olive oil in your everyday cooking and diet makes a lot of sense. So, what are you waiting for? Next time you go for grocery shopping, don’t forget to grab a can of olive oil for cholesterol lowering!

Do you use olive oil to lower cholesterol? What variety do you use? Virgin, extra virgin, pure, or pomace? Share with us right below.