Olive oil, a main ingredient of the Mediterranean diet, has gained significant popularity in recent years.
Previous studies have linked the use of olive oil to a reduced risk of numerous health issues, including high blood pressure, inflammation, high cholesterol, cognitive decline, and obesity. Additionally, it has been associated with a lower risk of diseases such as type 2 diabetes, Alzheimer’s disease, cancer, and cardiovascular disease.
However, what has remained unclear until now, according to researchers from the University of Florida, is the optimal amount of extra virgin olive oil (EVOO) needed in a diet for maximum health benefits.
LDL-C and HDL-C Levels in Blood
Low-density lipoprotein cholesterol (LDL-C) is often referred to as “bad” cholesterol. High levels of LDL-C can lead to the buildup of plaque in the arteries, which narrows them and reduces blood flow. This can increase the risk of heart disease, heart attacks, and strokes.
HDL-C, or high-density lipoprotein cholesterol, is often referred to as “good” cholesterol. It helps remove excess cholesterol from the bloodstream and transport it to the liver for excretion, which reduces the risk of plaque buildup in the arteries. Higher levels of HDL-C are associated with a lower risk of heart disease, as it helps maintain clear arteries and supports overall cardiovascular health.
High vs Low Use Extra Virgin Olive Oil Diet
In the study, published in the Journal of the American Heart Association, researchers studied 40 adult patients, 18-79 years of age, with a high risk of developing atherosclerotic cardiovascular disease. They were asked to follow a whole food plant-based diet. Some patients followed a high-use extra virgin olive oil diet, 4 tablespoon a day, while others followed a low-use diet, 1 tablespoon a day. The participants were followed for 4 weeks.
It is well-established that plant-based diets are healthier than the standard diets. We also have compelling data on the Mediterranean diet. What remains unclear is whether certain components of the diet are more or less beneficial,” said Monica Aggarwal, MD, FACC, clinical associate professor, adjunct in the Division of Cardiovascular Medicine at the University of Florida and lead author of this study.
“One of the key differences between a Mediterranean diet and a whole food plant-based diet is the amount of fat, specifically olive oil. I wanted to determine if extra virgin olive oil is beneficial in the diet or simply less harmful than the alternatives.”
Reduced LDL Cholesterol with Olive Oil
After 4 weeks, researchers discovered that study participants who followed either the high or low- use extra virgin olive oil showed a significant reduction in blood LDL-C levels. Moreover, both groups experienced a similar reduction in cardiometabolic markers including total cholesterol, apolipoprotein B, HDL-C, blood glucose and high-sensitivity C-reactive protein.
The findings suggested that both the high and low usage of extra virgin olive oil in the diet is linked to a lowering of the blood LDL-C levels, a measurement of bad cholesterol in bloodstream and a marker for heart disease.
Low Extra Virgin Olive Oil Provides More Benefits
The participants in the low- level extra virgin olive oil group continued to have a higher reduction in not only LDL-C levels, but also total cholesterol, HDL-C levels, apolipoprotein B, and blood sugar levels when compared with the participants in the high-level extra virgin olive oil group.
Lower levels of LDL-C reduces the risk of plaque buildup in the arteries, leading to better cardiovascular health. Additionally, extra virgin olive oil is rich in antioxidants and anti-inflammatory compounds, which offer further health benefits beyond cholesterol reduction, such as improved heart health, reduced inflammation, and a lower risk of chronic diseases.
“Four tablespoons of olive oil add about 480 calories and 56 grams of fat to a 1500-2000 calorie diet, a significant amount from one source. Consuming additional plant-based fats like nuts, seeds, avocado, or coconut can push lipid levels above recommended limits. Even though these fats are mostly mono- and polyunsaturated, excessive intake can be counterproductive, disrupting nutrient balance and body processes. High-fat foods are filling and metabolize slowly, suggesting that the issue may not be just the EVOO but also the displacement of other nutrient-dense foods,” explained Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight.
Recommended Amount of Olive Oil in Diet
For those wondering how much EVOO is best for a healthy diet, it’s essential to consult a registered dietitian nutritionist (RDN) or a credentialed nutrition expert. They can help determine the appropriate type and amount of fat to consume each day.
Generally, a 1500-1800 calorie diet should include 450-540 calories from fat, which equates to 50-60 grams per day. Given that 1 tablespoon of extra virgin olive oil provides approximately 120 calories and 14 grams of fat, it’s easy to see how quickly one can reach or exceed these recommendations, especially when considering other fat sources, lack of precise measuring when cooking, or dining out where you can’t control added ingredients.
It’s crucial to monitor overall intake and be aware of how your daily consumption of fat, its sources, and quality may be impacting your diet.
