Is Olive Oil Good for Triglycerides?

Partly: olive oil can be a heart-healthier choice for high triglycerides when it replaces saturated fat because it supplies mostly monounsaturated fat, but its direct effect on triglycerides is uncertain. The evidence is limited; for a broader dietary approach, see the best foods for high triglycerides. Use olive oil as a substitute rather than adding it freely, and discuss high triglyceride results with a clinician.

When can olive oil help with high triglycerides?

Olive oil fits into a heart-healthy eating pattern, especially when it takes the place of fats higher in saturated fat, such as butter. That swap can be useful for overall blood lipid health, but it does not guarantee that your triglycerides will fall.

High triglycerides can have several contributing factors, including diabetes, alcohol use, medications and inherited conditions. Food choices matter, but olive oil alone cannot address every cause. Your clinician can help interpret your result and recommend a plan suited to your level and medical history.

How might olive oil affect triglycerides?

Triglycerides are a type of fat carried in the blood. They come from food and are also made by the liver; blood levels can rise after a meal.

Olive oil contains mostly monounsaturated fat. Replacing saturated fat with unsaturated fat is more consistently linked to healthier LDL cholesterol levels than to a predictable reduction in triglycerides. LDL cholesterol and triglycerides are different measurements, so an improvement in one does not necessarily mean the other has improved.

The rest of the eating pattern matters too. Depending on the person, reducing excess refined carbohydrates or alcohol, managing diabetes and addressing other underlying factors may be important parts of a triglyceride plan. Olive oil is still a fat and a source of energy, so adding it on top of what you already eat is not the same as making a substitution.

What does the evidence say?

A 2024 narrative review of extra virgin olive oil and metabolic diseases discusses its potential role in metabolic and cardiovascular health. The review considers a broad range of effects; it is not itself a clinical trial testing olive oil as a treatment for high triglycerides.

This evidence does not establish a dependable amount of triglyceride reduction from olive oil on its own. It also does not show that taking olive oil as a supplement will work better than using it as part of a balanced diet. The practical case for olive oil is stronger as a replacement for saturated fat than as a specific triglyceride-lowering remedy.

How should you use olive oil?

Use olive oil in place of another fat you would otherwise eat. Choose the amount that fits your usual meals and any eating plan recommended by your clinician or dietitian.

Instead of	Consider
Butter on cooked vegetables	A little olive oil for flavor
Butter for cooking	Olive oil for cooking vegetables or fish
A creamy, saturated-fat-rich dressing	Olive oil and vinegar as a dressing

These are substitutions, not a reason to add extra oil to every meal. If you have been prescribed a low-fat or very-low-fat diet because your triglycerides are very high, follow that plan: even olive oil counts toward the fat you eat.

Avoid relying on olive oil to compensate for other factors that can raise triglycerides. Ask your clinician whether changes to refined carbohydrates or alcohol are appropriate for you. For related beverage choices, see the best drinks for high triglycerides.

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

If a test shows high triglycerides, discuss the result with a clinician rather than trying to manage it with olive oil alone. Your clinician may consider whether the test was fasting and whether conditions such as diabetes, an underactive thyroid or kidney disease, or medications such as steroids or estrogen, could be contributing. Do not stop or change prescribed medication without medical advice.

A triglyceride result of 500 mg/dL or higher warrants prompt contact with a clinician because very high levels increase the risk of pancreatitis. Treatment may require medical supervision, a very-low-fat eating plan and medication; olive oil is not a substitute. Seek emergency care for severe, persistent upper abdominal pain, especially with vomiting.

During pregnancy, or when a child has high triglycerides, seek individualized advice before restricting dietary fat. A clinician or registered dietitian can help balance triglyceride management with nutritional needs.