Is Olive Oil Good for Cholesterol?

Yes, olive oil can help lower LDL cholesterol when it replaces saturated fat because its mainly unsaturated fats have a more favorable effect on blood cholesterol.

Is olive oil a good choice for high cholesterol?

Olive oil can be part of a cholesterol-conscious eating pattern, especially when you use it instead of butter or another fat high in saturated fat. The benefit comes from the substitution, not from simply adding olive oil to everything you already eat.

It is one of several best foods for high cholesterol to consider as part of an overall eating plan. Olive oil is not a treatment on its own, and its effect on an individual’s cholesterol can vary.

How does olive oil affect cholesterol?

Olive oil is rich in monounsaturated fat. Replacing saturated fat with unsaturated fat can lower LDL cholesterol, the type that contributes to plaque buildup in arteries. It does not mean that every meal containing olive oil will produce a measurable change in a cholesterol test.

Extra virgin olive oil also contains plant compounds called polyphenols. These compounds are being studied for possible effects on cholesterol transport and oxidation, but their specific contribution to long-term cholesterol outcomes is less certain.

The rest of your eating pattern matters, too. Using olive oil in place of a saturated fat is a different change from adding it to a meal that still contains the same amount of saturated fat.

What does the evidence say about olive oil and cholesterol?

The evidence for choosing unsaturated fats over saturated fats is stronger than the evidence that olive oil is uniquely effective. Studies also need to be read in light of what olive oil was compared with: another unsaturated oil, a saturated fat or a meal without added oil can produce different results.

In a meta-analysis of 13 randomized trials, canola oil lowered LDL cholesterol and total cholesterol more than olive oil. That comparison does not show that olive oil is ineffective; it shows that it was not the strongest option for those blood lipid measures in the trials reviewed. The analysis did not establish that either oil alone prevents heart disease.

A small randomized crossover trial compared a meal containing extra virgin olive oil with one without it in 30 people with impaired fasting glucose. Triglycerides after the meal were lower with olive oil, but total and HDL cholesterol did not differ significantly. The study measured short-term responses to a meal, so it cannot establish a long-term LDL benefit.

How should you use olive oil for high cholesterol?

Use olive oil where it replaces a fat higher in saturated fat. For example, use it instead of butter when preparing a meal, or use it in a dressing instead of a butter-based sauce. Choose the approach that fits your usual meals rather than treating olive oil as a supplement.

Extra virgin olive oil and other olive oils can both provide unsaturated fat. You do not need to drink olive oil or take it on an empty stomach to make the substitution. Measure the amount you use if that helps you replace another fat rather than add extra oil.

Olive oil is energy-dense, so adding large amounts can increase your total energy intake. A clinician or registered dietitian can help you fit it into your eating plan, especially if you have other dietary needs.

For another part of a cholesterol-conscious eating pattern, see the best drinks for high cholesterol.

Who should be careful, and when should you see a doctor?

High cholesterol often causes no symptoms, so a blood test and a clinician’s assessment are important. Discuss your results and treatment options with a clinician, particularly if you have heart disease, diabetes, kidney disease, or a personal or family history of inherited high cholesterol. Some people need medication as well as dietary changes.

If you take a statin or another cholesterol-lowering medicine, continue it as prescribed. Ask your clinician before making changes to your treatment; olive oil is not a substitute for medication when medication is recommended.

During pregnancy, ask your pregnancy-care clinician for individualized advice about cholesterol treatment and dietary changes. For children with high cholesterol, seek guidance from a pediatric clinician or dietitian rather than imposing a restrictive diet without supervision.

Seek emergency medical help for chest pressure or pain, especially with shortness of breath or pain spreading to the arm or jaw. Sudden facial drooping, arm weakness or difficulty speaking are also emergency warning signs.