For a long time, associating olive oil with cholesterol implied that this food could raise cholesterol levels. Today, science has shown quite the opposite.
We now know that Extra Virgin Olive Oil is not harmful. On the contrary, this healthy fat helps control cholesterol by increasing the “good” cholesterol (HDL) and reducing the “bad” cholesterol (LDL). However, it is important to emphasize that these benefits refer specifically to Extra Virgin Olive Oil due to its high content of oleic acid and polyphenols, which are natural antioxidants.
What is cholesterol?
When talking about cholesterol, we must distinguish between bad cholesterol (LDL) and good cholesterol (HDL). LDL causes fat deposits in the arteries, posing a serious health risk, whereas HDL has beneficial properties for our body.
In human nutrition, fats (lipids) are essential for the proper functioning of vital organs as long as they are consumed in appropriate amounts and of high quality. Elevated LDL levels increase the risk of arteriosclerosis, narrowing and stiffening arteries, impairing blood and oxygen flow, as well as coronary diseases, angina due to reduced blood supply to the heart, or cerebrovascular accidents.
Currently, high LDL levels, obesity, and diabetes are largely caused by physical inactivity and poor diet, especially excessive consumption of saturated fats found in processed foods and non-Mediterranean oils like palm or coconut, which are widely used in ready-made meals and industrial pastries. These oils are refined chemically and contain higher levels of saturated fats, which significantly increase LDL cholesterol.
In summary, good cholesterol (HDL) removes bad cholesterol from the arteries and transports it to the liver for elimination, while bad cholesterol (LDL) accumulates in the blood vessel walls, causing the associated health problems.
How Extra Virgin Olive Oil Helps
Multiple scientific studies confirm that Extra Virgin Olive Oil enhances the effects of HDL by acting as a “lubricant” that facilitates the transport of LDL in the bloodstream, thanks to its high content of oleic acid, a monounsaturated fat essential for health, and polyphenols such as oleuropein. Remember that Extra Virgin Olive Oil is the only unrefined vegetable oil, simply pressed from olives, unlike other olive oils which are refined.
It is therefore a healthy product, pure and rich in polyphenols, whose antioxidant power can also help prevent cardiovascular and neurodegenerative diseases. Daily consumption reduces LDL without lowering HDL, and in fact enhances its beneficial effects.
To maximize the benefits of Extra Virgin Olive Oil in controlling cholesterol, it is essential to follow a healthy lifestyle: regular exercise, minimal alcohol consumption, quitting smoking, maintaining a healthy weight, controlling hypertension and diabetes, and following a diet rich in fruits, vegetables, whole grains such as bread, pasta, and rice, legumes, blue fish (sardines, anchovies, tuna), and nuts (hazelnuts, walnuts, almonds). These foods contain monounsaturated fats like Extra Virgin Olive Oil, central to the Mediterranean diet, considered the healthiest in the world, free from trans fats and rich in antioxidants and vitamins. EVOO is also ideal for frying because it withstands high temperatures without breaking down, forming a protective crust that prevents excess oil absorption, helping maintain a healthy weight. Of course, it is also perfect for raw consumption, such as salad dressings or on toast at breakfast.
Always consult your doctor to tailor a diet that meets your specific needs for maintaining healthy cholesterol levels.
In short, to maintain proper cholesterol levels and safeguard health, Extra Virgin Olive Oil is an effective ally, especially when combined with a healthy lifestyle, balanced diet, and regular exercise.
