High cholesterol levels increase the risk of health conditions such as heart disease and stroke.
High cholesterol has no symptoms , so a blood test is the only way to know if it's a problem.
Bad cholesterol levels can increase by eating foods high in saturated fat, but some foods, such as extra virgin olive oil, can help lower bad cholesterol and increase good cholesterol.
What is cholesterol?
Cholesterol is a waxy, fat-like substance used by cells in the body.
It helps the body produce hormones, vitamin D, and enzymes to digest food and maintain the structure of cell membranes. The body produces all the cholesterol it needs to function properly, so cholesterol does not have to come from a person's diet.
However, people consume additional cholesterol from their diet, experts explain.
It is in animal products, including meat, cheese, and eggs.
Too much cholesterol can form plaque that sticks to the sides of your arteries and blocks blood flow. When your blood cholesterol levels are too high, it can increase your risk of cardiovascular diseases such as heart attacks and strokes.
Cholesterol is transported in the blood by lipoproteins, of which there are different types that give rise to different types of cholesterol and they are:
- high density lipoproteins,
- low density
- very low density
They are combinations of fats and proteins. Each plays unique roles in the body:
- High-density lipoprotein (HDL) is known as "good" cholesterol because it moves cholesterol throughout the body to the liver. The liver then filters the cholesterol out of the body;
- Low-density lipoprotein (LDL) is the "bad" cholesterol because high levels of LDL can cause plaque to build up in the arteries;
- Very-low-density lipoproteins (VLDL) transport triglycerides and also contribute to plaque buildup in the arteries.
What is high cholesterol?
High cholesterol is total blood cholesterol equal to or greater than 200 milligrams per deciliter (mg/dL).
Blood tests called lipoprotein panels measure cholesterol levels. Before the test, the individual must abstain from food and drink (except water) for 9–12 hours.
For adults, unhealthy cholesterol levels include the following:
- greater than 200 mg/dL for total cholesterol
- greater than 130 mg/dL for non-HDL cholesterol
- greater than 100 mg/dL for LDL cholesterol
- less than 40 mg/dL for HDL cholesterol in adult men
- less than 50 mg/dL for HDL cholesterol in adult women
Although triglycerides aren't technically a type of cholesterol, lipoprotein panels still measure them. Standard triglyceride levels fall below 150 mg/dL.
High triglyceride levels are greater than 200 mg/dL.
Can extra virgin olive oil lower "bad" cholesterol?
A 2019 analysis summarized the results of 27 studies on the effect of extra virgin olive oil on cholesterol and concluded that consuming extra virgin olive oil reduced total cholesterol , LDL, and triglycerides and increased HDL more than other vegetable oils.
Another analysis from the same year found the importance of a person's overall diet in helping lower cholesterol.
The researchers concluded that the LDL-lowering effect was primarily due to participants following a Mediterranean diet, which includes the use of extra virgin olive oil in recipes, rather than simply consuming the oil alone.
Researchers have noted beneficial increases in HDL cholesterol from consuming high-polyphenol extra virgin olive oil.
Polyphenols are antioxidant-rich plant compounds with various health benefits.
Does the type of olive oil matter?
The beneficial effects of olive oil may be related to the oil's polyphenol content.
Extra virgin olive oil undergoes minimal processing and retains the highest levels of polyphenols, which is why it is the most recommended.
A 2018 study provides the following polyphenol levels for different types of olive oil:
- Virgin olive oil: 150-400 mg per kilogram (kg)
- Common olive oil: 10–100 mg/kg
- Olive pomace oil: 10–30 mg/kg
- Refined olive oil: 0–5 mg/kg
Polyphenol levels aren't listed on labels, and many commercially available EVOOs aren't fresh. Consumers can look for oils with a recent harvest date and stored in a container protected from sunlight.
Extra virgin olive oil is a very versatile product, so it won't be difficult to include it in your diet and use it daily.
Here are some ideas :
- pouring it raw on salads or cooked vegetables or even soups and creams
- choosing it as a marinade for meat and fish but also for vegetables or tofu
- using it as an ingredient in sauces, such as hummus
- sautéing vegetables with it
- brushing it on meat or fish before grilling or roasting
- using it in place of butter in baking recipes to reduce saturated fat intake.
- drizzled over first courses
A 2016 study found that drizzling extra virgin olive oil on foods with a high glycemic index, such as pasta dishes, can reduce blood sugar spikes in people with type 1 diabetes.
Extra virgin olive oil therefore remains in first place among the oils that help fight cholesterol, but among these we also find:
- flaxseed oil , a rich source of omega-3 fatty acids, which are known to benefit heart health and lower LDL cholesterol
- Hemp seed oil , another source of omega-3 fatty acids, as well as being rich in polyunsaturated fatty acids and antioxidants, which may help reduce the risk of cardiovascular disease
- Sunflower seed oil contains polyunsaturated fatty acids, particularly linoleic acid, which has been shown to reduce LDL cholesterol and improve heart health.
So, is extra virgin olive oil healthier than regular olive oil?
Numerous studies continue to confirm the health benefits of the Mediterranean diet, which reduces the risk of heart disease and stroke. The diet's nutritional benefits likely come from various sources, but the generous use of olive oil appears to be a key factor.
Regardless of the type, olive oil is rich in monounsaturated fatty acids , which comprise about 75% of its total fat content. When replaced with saturated fats, monounsaturated fats help reduce "bad" LDL cholesterol. The health benefits of extra virgin olive oil have been attributed to its antioxidant and anti-inflammatory properties. In fact, observational studies have shown a link between a lower risk of cardiovascular disease, certain cancers, and even dementia in people who consume higher amounts of olive oil compared to those who consume little or no olive oil.
