EVOO and cholesterol: what science says about its benefits

Cholesterol and diet: a growing health concern

Cholesterol is a fatty substance that is essential for the body. However, when its levels are too high—especially LDL cholesterol, known as “bad” cholesterol—the risk of cardiovascular disease increases.

In this context, diet plays a fundamental role. Among the most scientifically studied foods stands out extra virgin olive oil (EVOO), considered one of the pillars of the Mediterranean diet and a true ally for heart health.

What makes EVOO different from other oils?

Not all vegetable oils have the same effect on cholesterol. EVOO is obtained exclusively through mechanical processes, without refining, which allows it to preserve its natural bioactive compounds.

EVOO is especially rich in oleic acid (a monounsaturated fat) and in polyphenols and natural antioxidants, key substances for cardiovascular protection.

LDL and HDL cholesterol: how EVOO works

Science distinguishes between two main types of cholesterol:

• LDL cholesterol: known as bad cholesterol, associated with plaque buildup in arteries.
• HDL cholesterol: known as good cholesterol, responsible for transporting excess cholesterol to the liver for elimination.

Numerous scientific studies have shown that regular consumption of EVOO:

• Helps reduce LDL cholesterol
• Contributes to maintaining or increasing HDL cholesterol
• Protects LDL from oxidation, one of the main cardiovascular risk factors

The role of polyphenols in cardiovascular health

One of the greatest advantages of EVOO compared to other oils is its polyphenol content. These antioxidant compounds have anti-inflammatory and protective effects on blood vessels.

The European Food Safety Authority (EFSA) recognizes that olive oil polyphenols help protect blood lipids from oxidative damage, provided that consumption is adequate.

In general, the higher the quality of EVOO and the earlier the harvest, the higher its polyphenol content tends to be.

How much EVOO do studies recommend?

Most scientific studies recommend a daily intake of between 20 and 40 grams of EVOO (approximately 2 to 3 tablespoons).

Incorporating this amount into a balanced diet rich in fruits, vegetables, legumes and fish is associated with a significant reduction in cardiovascular risk.

EVOO compared to other fats

Unlike saturated fats or refined oils, EVOO:

• Does not raise LDL cholesterol
• Improves lipid profile
• Provides natural antioxidants
• Is stable both raw and for cooking

For this reason, replacing butter, margarine and refined fats with EVOO is one of the most common recommendations in cardiovascular nutrition.

The importance of choosing high-quality EVOO

Not all oils labeled as extra virgin offer the same nutritional value. Factors such as olive grove care, harvest timing and production methods directly influence final quality.

High-quality EVOO preserves more polyphenols, stability and health benefits. Choosing carefully crafted olive oil truly makes a difference.

At Aceite Herencia, we produce EVOO with great attention to detail, from the olive grove to the mill, in order to offer oils rich in healthy compounds and faithful to traditional excellence.

Conclusion: EVOO as an ally for cholesterol control

Scientific evidence is clear: extra virgin olive oil, when consumed regularly as part of a balanced diet, helps improve cholesterol levels and protect cardiovascular health.

Including high-quality EVOO in your daily diet is not only a matter of taste, but also a long-term investment in health and well-being.