How Can Extra Virgin Olive Oil Help Cholesterol Levels?

Understanding Cholesterol:

Before delving into the olive oil-cholesterol connection, it's essential to grasp the basics of cholesterol. Cholesterol is a waxy, fat-like substance that the body needs for building cell membranes and hormones. However, an excess of cholesterol in the bloodstream, particularly low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, can lead to the formation of plaque in arteries, increasing the risk of heart disease and stroke.

Olive Oil's Nutritional Composition:

Olive oil is a rich source of monounsaturated fats, a type of healthy fat that has been associated with various health benefits. Extra virgin olive oil, in particular, is lauded for its high content of polyphenols, powerful antioxidants that contribute to its distinctive flavour and health-promoting properties.

Positive Impact of EVOO on Cholesterol Levels:

In vitro and in vivo human and animal studies have shown that EVOO reduces blood pressure, improves the lipid profile by increasing HDL-cholesterol and reducing LDL-cholesterol and triglyceride levels, reduces oxidative stress, and inhibits human lipoprotein oxidation, making LDL, for instance, less atherogenic. Source

1. Reducing LDL Cholesterol: Studies suggest that the monounsaturated fats in olive oil can help lower LDL cholesterol levels without adversely affecting high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol. This balancing act is crucial for maintaining a healthy cholesterol profile.

Phenolic compounds in EVOO have been shown to exert beneficial effects on lipid oxidation, DNA oxidative damage and in general oxidative stress, in vitro and in vivo (Figure 2). Source

1. Anti-Inflammatory Properties: Olive oil's polyphenols also exhibit anti-inflammatory properties, which can play a role in preventing the oxidation of LDL cholesterol. Oxidized LDL is more likely to contribute to the formation of arterial plaques, so reducing oxidation is a key factor in cardiovascular health.

Research shows that eating a Mediterranean-style diet can reduce your risk of another heart attack. A Mediterranean diet typically means one that is rich in fruit and vegetables, oily fish, such as sardines, and wholegrain cereals, with modest amounts of meat and low-fat dairy. Source

1. Promoting Heart Health: The Mediterranean diet, of which olive oil is a central component, has been associated with a reduced risk of heart disease. This suggests that the synergistic effects of various nutrients in olive oil, combined with the overall diet pattern, contribute to cardiovascular well-being.

...olive oil phenolic compounds can amend endothelial function by increasing NOS expression levels, including iNOS and eNOS, hence increasing nitric oxide bioavailability. Source

1. Improving Arterial Function: Some research indicates that olive oil may enhance the function of the endothelium, the inner lining of blood vessels. Improved endothelial function is associated with better regulation of blood pressure and reduced risk of blood clot formation.

Incorporating Olive Oil Into Your Diet:

To reap the cholesterol-lowering benefits of olive oil, consider incorporating it into your daily diet in the following ways:

1. Use Extra Virgin Olive Oil: Go for extra virgin olive oil, as it is less processed and retains more of its natural antioxidants and polyphenols. You can't go wrong with the hand-selected, high quality, high polyphenol EVOOs gathered together on this website.
2. Replace Unhealthy Fats: Substitute saturated and trans fats with olive oil in cooking. For example, use it as a salad dressing, drizzle it over vegetables before roasting, or use it in place of butter or margarine in various recipes.
3. Go for Variety: Incorporate the oil into a healthy, balanced diet to take advantage of potential synergistic effects.