In the pursuit of heart health, the Mediterranean has long held a secret weapon – extra virgin olive oil. Well, it’s no longer a secret. Renowned as a staple in the Mediterranean diet, olive oil has been recognized for its important role in managing cholesterol levels and promoting cardiovascular well-being. In this article, we explore the relationship between olive oil and cholesterol management, uncovering how olive oil helps us stay healthy.
Olive Oil: Favorable Fat Composition
Favorable fat composition refers to the quality and types of fats present in a food item or diet that are beneficial for health. This typically means a balance of different types of fats that promote heart health, support overall well-being, and reduce the risk of chronic diseases. Key aspects of a favorable fat composition include:
1. Higher Proportion of Unsaturated Fats
Found in olive oil, avocados, and certain nuts, monounsaturated fats can help reduce bad cholesterol levels and lower the risk of heart disease. Including omega-3 and omega-6 fatty acids, polyunsaturated fats are essential fats found in fatty fish, flaxseeds, walnuts, and some plant oils. Omega-3 fatty acids, in particular, are known for their anti-inflammatory properties and heart health benefits.
2. Lower Proportion of Saturated Fats
Saturated fats, found in animal products like meat and dairy, as well as in some tropical oils (like coconut and palm oil), should be consumed in moderation. High intake of saturated fats is associated with increased levels of LDL cholesterol and a higher risk of heart disease.
3. Minimization or Elimination of Trans Fats
Trans fats, often found in processed and fried foods, are harmful fats that raise LDL cholesterol and lower HDL cholesterol, significantly increasing the risk of heart disease. They are best avoided entirely.
So, by focusing on these healthier fat sources and limiting the intake of less healthy fats, we can promote better cardiovascular health and overall well-being.
Olive Oil and LDL Cholesterol Regulation
Reducing Bad Cholesterol: Research suggests that incorporating olive oil into the diet may contribute to the regulation of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. Olive oil’s monounsaturated fats may help lower LDL cholesterol levels.
In 2015, a study published in The Journal of Nutrition showed that a 3-week consumption of olive oil polyphenols decreased LDL concentrations and LDL atherogenicity. In fact, a huge number of such studies have been and are being carried out, this is just one of them. Briefly how it works:
Monounsaturated fats: Olive oil is rich in monounsaturated fats, which can help reduce LDL cholesterol levels when substituted for saturated fats. More precisely, this is not a decrease in the density of cholesterol, but the prevention of the formation of new LDL cholesterol. That means, by consuming olive oil instead of sources of saturated fat, you avoid increasing LDL cholesterol levels.
Polyphenols: Olive oil contains powerful antioxidants called polyphenols. These compounds help protect LDL cholesterol from oxidation, a process linked to heart disease. So olive oil’s anti-inflammatory effects contribute to its cholesterol-lowering benefits.
Part of a healthy diet: Here we are dealing with an indirect effect. The point is that you don’t use olive oil on its own or with pork sausages. Olive oil is an important part of the Mediterranean diet, a dietary pattern linked to reduced heart disease risk. The overall diet, including other heart-healthy foods like fresh seasonal vegetables, helps with cholesterol reduction. Thus, consuming small amounts of olive oil with plenty of salads, asparagus, artichokes and spinach will naturally help lower LDL cholesterol.
Olive Oil and HDL Cholesterol Increasing
Boosting Good Cholesterol: Olive oil has also been associated with increasing high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, promoting a healthier lipid profile. Here you can find one of the numerous studies on this topic: Olive Oil Polyphenols Enhance High-Density Lipoprotein Function in Humans
The researchers assessed whether polyphenol-rich olive oil consumption could enhance HDL’s main function, its cholesterol efflux capacity, and some of its quality-related properties, such as HDL polyphenol content, size, and composition. Here’s the conclusion: Olive oil polyphenols are able to enhance the expression of genes, related to HDL metabolism and function. We'll not go into detail about the technical aspects of this research. It is worth noting, however, that only those groups of participants who consumed olive oil with a high content of polyphenols (from 400 mg/L and above) showed good results.
Conclusion: Heart Health Elixir
Olive oil’s unique composition, rich in monounsaturated fats and antioxidants, contributes to cholesterol management and supports overall cardiovascular well-being by reducing inflammation, regulating blood pressure, protecting LDL from damage, and improving cholesterol when replacing saturated fats. As we savor the flavors of fresh farm olive oil, we also embrace its potential to nurture our hearts, making olive oil not just a kitchen essential but an elixir for a healthy and vibrant life.
