Is olive oil good for cholesterol?

At a time when health care is increasingly important, every day we receive information about what to eat and what to avoid, and when we are not experts, it is normal to have doubts about fats. In this context, at Olivarte we have set out to answer a question you have probably asked yourself: Is olive oil good for cholesterol?

The short answer is a resounding yes, EVOO is good for cholesterol. But to understand why the "liquid gold" is a great ally for the heart, it is necessary to understand how our body interacts with it. And that is what we are going to try to explain to you.

And, before we begin, we’ll tell you in advance that when we talk about cardiovascular health, extra virgin olive oil (EVOO) is on another level.

How much cholesterol does olive oil have?

One of the first doubts to clear up is the composition of the product. Many people wonder how much cholesterol olive oil contains. The answer is clear and quick: zero.

Being a 100% plant-based product, olive oil does not contain a single milligram of cholesterol, a substance produced only by animals. Therefore, if you are worried if olive oil raises cholesterol, you can rest assured: not only does it not raise it by itself, but its fat composition helps regulate the cholesterol levels you already have in your body.

So, can a person with cholesterol consume olive oil?

Of course. And not only can they, but it should be their main daily fat source, replacing saturated fats like butter or refined vegetable oils.

How olive oil reduces cholesterol

To understand why olive oil lowers cholesterol, we must talk about the two types of cholesterol that exist and circulate through our arteries: LDL (bad) and HDL (good).

Extra virgin olive oil is rich in oleic acid, a monounsaturated fat that performs a masterful double function:

• Reduces LDL cholesterol: Helps remove excess fat from the arteries, preventing it from oxidizing and sticking to the walls (forming the dreaded atheroma plaque).
• Maintains or raises HDL cholesterol: This is the "scavenger cholesterol," responsible for collecting excess fat and taking it to the liver for elimination.

This balance is one of the main benefits of olive oil. But be careful, not all olive oils are the same. EVOO (Extra Virgin Olive Oil) is the one that preserves all the polyphenols and natural antioxidants that enhance this protective effect.

EVOO is the best against cholesterol

At Olivarte we value quality above all else, and when we talk about health, the acidity of olive oil tells us that the fruit was healthy and has been properly processed. An EVOO with low acidity is synonymous with an olive juice loaded with intact nutrients.

It is precisely those minor components of EVOO (such as vitamin E and phenolic compounds) that prevent cholesterol from oxidizing. Non-oxidized cholesterol is much less dangerous for our circulatory system.

That is why the olive oil and cholesterol pairing is one of the most studied and celebrated relationships by the international scientific community.

How to take olive oil to lower cholesterol

If your doctor has given you a warning about your lipid levels, it is time to take action. Here we explain how to effectively lower cholesterol with olive oil in your daily life: 

• Total substitution: The first step is not to add more calories, but to substitute. Swap the margarine or butter on your toast for early harvest EVOO. Replace sunflower oil for frying or cooking with olive oil.
• Raw is better: Although olive oil is very heat stable, its antioxidants are thermosensitive. To obtain the greatest therapeutic benefit, consume it raw on salads, steamed vegetables, or directly from the pan.
• The recommended dose: Many experts suggest how to take olive oil to lower cholesterol specifically: consume about 40 ml a day (about 3 or 4 tablespoons) spread throughout meals.
• The morning ritual: Some studies suggest that taking a tablespoon on an empty stomach enhances its digestive and cardiovascular effects, although the most important thing is consistency throughout the day.

However, it is useless to buy the best oil of the harvest if we do not take care of it at home. Heat and light are the enemies of polyphenols. If you want your oil to remain a natural medicine, it is essential to know how and where to store olive oil correctly. Keep your bottle in a cool, dark, and well-sealed place so its protective properties against cholesterol do not evaporate.

In conclusion, is olive oil good for cholesterol? The evidence makes it clear that yes, and the regular consumption of EVOO is probably the most powerful dietary tool we have to protect our heart.