In the pursuit of heart health, the Mediterranean has long held a secret weapon – extra virgin olive oil. Ok, 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:
Higher Proportion of Unsaturated Fats
Monounsaturated Fats (MUFAs): Found in olive oil, avocados, and certain nuts, MUFAs can help reduce bad cholesterol levels and lower the risk of heart disease.
Polyunsaturated Fats (PUFAs): Including omega-3 and omega-6 fatty acids, PUFAs 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.
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.
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. You can read it here. Let’s note right away: 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 will not go into detail about the technical aspects of this research, since if you have the time and desire, you are better off exploring it yourself. It is worth noting, however, that only those groups of participants who consumed olive oil with a high content of polyphenols (from 366 mg/kg and above) showed good results. This means that you should not try to increase HDL cholesterol by consuming random olive oil found in a random supermarket. By doing this, you will only hurt yourself.
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. As we savor the flavors of liquid gold, we also embrace its potential to nurture our hearts, making olive oil not just a kitchen essential but a cherished elixir for a healthy and vibrant life. In general, to summarize, we can note the following key factors:
Polyphenol Power
– Antioxidant Richness: The polyphenols in olive oil, including hydroxytyrosol and oleuropein, act as potent antioxidants. These compounds may play a role in preventing oxidative damage to LDL cholesterol particles, reducing the risk of atherosclerosis.
Anti-Inflammatory Effects
– Combatting Inflammation: Chronic inflammation is linked to heart disease, and olive oil’s anti-inflammatory properties may contribute to overall cardiovascular health. By reducing inflammation, olive oil helps maintain the integrity of blood vessels.
Blood Pressure Regulation
– Supporting Healthy Blood Pressure: Olive oil has been associated with supporting healthy blood pressure levels. Hypertension is a risk factor for heart disease, and by contributing to blood pressure regulation, olive oil aids in cardiovascular well-being.
Replacing Saturated Fats
– Healthier Fat Choice: Choosing olive oil as a replacement for saturated fats, such as those found in butter or certain cooking oils, can be a heart-smart dietary decision. The monounsaturated fats in olive oil offer a more favorable impact on cholesterol levels.
Mediterranean Diet Impact
– Integral to Heart-Healthy Diets: Olive oil is a fundamental component of the Mediterranean diet, which is renowned for its cardiovascular benefits. The holistic approach of this diet, combined with olive oil consumption, contributes to a reduced risk of heart disease.
Daily Incorporation Into Diet
– Drizzling and Cooking: To reap the cholesterol-lowering benefits of olive oil, incorporate it into your daily diet. Drizzle it over salads, use it in cooking, or make it a part of marinades and dressings.
Please note: when we say “olive oil“, we mean the product of small family farms in the Mediterranean, not what you see on supermarket shelves. Real olive oil is produced only in small quantities and therefore you will never find it in supermarket chains. Remember that about 80% of the olive oil available to you is a surrogate or fake. Real olive oil is available in specialized online and street retail stores, as well as gourmet boutiques and health food stores.
