Health
Olive Oil and Cholesterol: What Really Happens to HDL and LDL
Contents
Tests showed high cholesterol and the doctor told you to limit fats. Then you heard that olive oil is good for the heart. Both hold, because not all fat behaves the same way in the blood.
How does oleic acid work?
About 73% of olive oil consists of oleic acid, an unsaturated fat with a double bond. When it replaces saturated fats from butter, fatty meats, or processed foods, LDL decreases and HDL stays or rises slightly.
The effect does not come from addition. It comes from substitution. This is the part that most miss.
The role of polyphenols
The European Food Safety Authority has recognized a health claim for olive oil polyphenols: protection of blood lipids from oxidative stress. The importance lies in the oxidation, not just the numbers. Oxidized LDL is what sticks to artery walls and forms plaque.
To benefit, you need an oil rich in polyphenols, i.e. extra virgin, cold-pressed and fresh. Refined oils lose these compounds during processing.
How long does it take to see a difference?
Clinical studies measure changes in the lipid profile after 6-12 weeks of regular consumption of 20-40 grams per day, accompanied by a balanced diet. A week of olive oil on top of an unchanged diet doesn't change anything.
The combination that works
- Replace butter and margarine with olive oil
- Add vegetables, legumes and fish twice a week
- Cut back on sugar and industrial baked goods
- Walk 30 minutes a day
Also read why olive oil protects the heart.
This article does not replace a doctor's advice. If you take cholesterol medication, discuss any dietary changes with him.
Frequently asked questions
Does olive oil lower bad cholesterol?
Yes, when it replaces saturated fats. The effect is measured after several weeks of regular consumption.
Does olive oil contain cholesterol?
No. Cholesterol is found only in products of animal origin.
Which olive oil has the most polyphenols?
That extra virgin, cold pressed, low acidity and consumed within 18 months of harvest.
