Olive Oil and Cholesterol Levels

Of course, we've known it for a long time: extra virgin olive oil has positive effects on your heart health. But, as a number of American researchers wondered, how much extra virgin olive oil should someone consume to achieve those positive effects?

Your heart health is primarily influenced by your cholesterol levels (there is more than one type of cholesterol). High LDL cholesterol means you are more likely to have narrowing of your arteries. LDL particles (fat globules) build up in your blood vessels. That is why LDL is called the bad cholesterol. It is one of the main causes of atherosclerosis, which is the biggest cause of cardiovascular disease. High cholesterol is therefore a risk factor for cardiovascular disease.

Recipe for Heart Health
A recent study with the somewhat playful name 'Recipe for Heart Health' involved (only) 40 people who were at risk of developing cardiovascular disease [1] . These participants were randomly assigned to consume either a 'low' amount (less than a teaspoon) of extra virgin olive oil or a 'high' amount (four teaspoons) of olive oil every day.

After the initial four-week period, there was a one-week 'washout' period. After that, the participants switched to the other olive oil pattern. At the same time, the participants adhered to a vegetarian or vegan diet of fresh foods. By choosing a vegetarian or vegan diet, a 'disruption' of animal fats on the results of the study was avoided.

One or four teaspoons of extra virgin olive oil per day does not seem like much and the difference between the two also seems negligible. How do you do that if you are not used to using extra virgin olive oil? A teaspoon on your sandwich before you spread the margarine on it is enough. At the same time, that already dry sandwich seems a lot fresher. But also think about a delicious salad more often. There is a suitable salad for every season . And what is a salad without a good dash of extra virgin olive oil?

Results of the study
The researchers found that, regardless of the amount, consuming extra virgin olive oil reduced LDL cholesterol levels.

The researchers also found that, although consuming extra virgin olive oil every day really helps, other elements of your diet can also play an important role in achieving health benefits. Because the participants had to adhere to a vegetarian or vegan diet, red and processed meat, added sugars and saturated fats were of course not eaten. They therefore automatically ate more vegetable fats (from avocados, nuts, seeds and olives). This of course also contributed to the measured significant reductions in the participants' LDL cholesterol levels.

Olive oil and the Mediterranean diet
So it does matter where you get your fats from. If your diet consists mainly of (unsaturated) vegetable fats and only to a limited extent of (saturated) animal fats , then the effects on your heart are more positive than if you only use extra virgin olive oil [2] . And that diet already looks quite similar to the much-vaunted Mediterranean diet.

[1] Krenek et al: Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet in Journal of the American Heart Association - 2024.
[2] Flynn et al: Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review in Nutrients - 2023.