Olive oil has many potential health benefits, including improving cholesterol levels and blood pressure. Olive oil is a key component of the Mediterranean diet, which has been linked to better heart health. Here is a comprehensive look at what the research says about the effects of olive oil on cholesterol and blood pressure.
Does olive oil affect cholesterol?
Several studies have found that olive oil can help improve cholesterol levels by raising HDL “good” cholesterol and lowering LDL “bad” cholesterol. In one major study, researchers had 200 healthy adults follow three different diets for three weeks each. The diets were enriched with polyunsaturated fatty acids (PUFAs), monounsaturated fatty acids (MUFAs) from olive oil, or saturated fats. The olive oil-enriched diet led to an average 11% increase in HDL good cholesterol, compared to the other two diets.
Another study looked at the effects of four olive oil-rich Mediterranean diets versus a low-fat control diet in over 600 adults with high cholesterol. After 6 months, LDL bad cholesterol was lowered in all groups following the Mediterranean diets. Those consuming virgin olive oil had the greatest reductions, around 0.33 mmol/L.
The beneficial effects of olive oil on cholesterol are likely due to its high content of monounsaturated fatty acids. These MUFAs may improve cholesterol by lowering triglycerides and blood fats called VLDLs while raising HDL good cholesterol.
Key points on olive oil and cholesterol
- Numerous studies have found olive oil lowers LDL bad cholesterol and raises HDL good cholesterol, compared to butter and other oils.
- Olive oil is rich in monounsaturated fats which benefit cholesterol levels.
- Replacing saturated fats with olive oil appears to be particularly beneficial for cholesterol.
Does olive oil affect blood pressure?
Research also suggests that olive oil may help reduce high blood pressure. Hypertension is a major risk factor for heart disease.
In one study in over 6,000 middle-aged adults at risk of heart disease, consuming more than 2 tablespoons of olive oil daily was linked to up to a 48% lower risk of high blood pressure, compared to those who rarely or never used olive oil.
Another study followed up over 7,600 older adults at high risk of heart disease in Spain. In people who used a lot of olive oil compared to those using the least, average systolic blood pressure was 0.66 mmHg lower and diastolic blood pressure was 0.26 mmHg lower. Although small, reductions like this could add up to substantially lower risks of heart disease.
Additionally, an analysis of 32 studies found that olive oil significantly reduced systolic and diastolic blood pressure, compared to control oils on average.
The blood pressure lowering effects of olive oil may be caused by its antioxidant and anti-inflammatory nutrients, which improve endothelial function and support healthy arteries.
Key points on olive oil and blood pressure
- Higher olive oil intake is associated with lower blood pressure in observational studies.
- Olive oil enhances blood pressure compared to other oils in clinical studies.
- Benefits may be due to antioxidants and anti-inflammatory effects.
What kind of olive oil is healthiest?
For maximum health benefits, it’s important to choose high-quality extra virgin olive oil. Extra virgin olive oil comes from the first press of olives and has higher antioxidant content than more processed oils. Here’s a quick guide to picking the best olive oil:
- Choose extra virgin: Extra virgin olive oil has more heart-healthy compounds like polyphenols and vitamins E and K.
- Check the harvest date: Earlier harvest dates indicate fresher oil.
- Select a dark bottle: Darker bottles prevent damaging light exposure.
- Look for quality seals: Seals like DOP and DOC guarantee production standards.
- Do a taste test: Higher quality extra virgin olive oils have a fruity, peppery taste.
Additionally, olive oil should be stored properly and consumed within a year for highest quality. Keep it sealed in a cool, dark place.
How much olive oil should you consume?
Moderate intake of olive oil appears optimal for health. Most studies showing benefits used 1-2 tablespoons (15-30 ml) per day. Higher intakes like 4 tablespoons (60 ml) daily are well-tolerated and safe for most people but not necessarily better.
Consuming olive oil as part of a healthy, whole foods Mediterranean-style diet seems to be ideal for heart health. Mixing some olive oil into salads, vegetable dishes, soups and grains can easily provide adequate daily intakes.
The bottom line
A large body of research shows that olive oil is effective at lowering LDL bad cholesterol, raising HDL good cholesterol and lowering blood pressure, compared to less healthy oils and butter. For the best health benefits, choose extra virgin olive oil and use it moderately as part of a nutritious diet.
Incorporating olive oil into healthy recipes like salads, veggie dishes and whole grains can be an easy way to provide a dose of heart-healthy monounsaturated fats each day.