Regardless of the type, olive oil is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, which means the oil is less processed and contains more heart-healthy antioxidants.
A 2019 analysis summarized the findings of 27 studies on the effect of olive oil on cholesterol. It concluded that olive oil consumption decreased total cholesterol, LDL, and triglycerides and increased HDL more than other plant oils.
In a Spanish study that evaluated the LDL-lowering benefits of replacing 40 percent of saturated fats with unsaturated choices, participants who swapped saturated fat for virgin olive oil — a monounsaturated fat that doesn't raise cholesterol — had about a 7 percent reduction in their LDL levels after four weeks.
Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.
In summary, olive oil can raise your levels of healthy cholesterol while reducing the LDL cholesterol which is harmful to the body. That's why we always recommend consuming at least two tablespoons of Carapelli EVOO per day, ensuring excellent cardiovascular health to add to the ultimate delight of consuming this oil.
And earlier this year, researchers reported in the Journal of the American College of Cardiology that people who ate more than half a tablespoon per day had lower rates of premature death from cardiovascular disease, Alzheimer's disease and other causes compared to people who never or rarely consumed olive oil.
As a general rule of thumb, between one and two tablespoons a day is a good amount of olive oil to consume. This goes for both olive oil that you drink for health benefits and also olive oil that you consume with food as part of your regular cooking process.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
It's also one of the top sources of monounsaturated fats that help lower cholesterol and help prevent inflammation. Your body depends on getting some fat from your diet, and consuming 1 or 2 tablespoons of olive oil each day is a healthy way to meet that need.
Bottom line: Extra virgin olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol. Extra virgin olive oil is available to purchase online.
These fatty acids have been proven to aid in the regulation of the immune system, and even help treat some autoimmune diseases. Olive oil in the morning is a great boost to your immune system and get those necessary fatty acids to keep you feeling good and healthy.
Regular consumption of olive oil makes it easier for your body to eliminate harmful toxins and leaves your liver clean and healthy. You can actually maximize the benefits of olive oil by opting for extra virgin olive oil.
Polyphenols are a potent antioxidant, one that can work to neutralize free radicals, protecting the body from their harmful effects, whilst you sleep. Taking olive oil at bedtime can in fact help induce relaxation as it cleanses the body of free radicals.
The morning advocates claim that taking a shot of extra virgin olive oil on an empty stomach jumpstarts digestion and provides optimal absorption into your system. The nighttime crowd suggests that the EVOO's natural anti-inflammatory properties do their best work while the body is at rest.
How to take it? In order to enjoy its many benefits, it is recommended that you drink a tablespoon of extra virgin olive oil as soon as you wake up on an empty stomach, or at least half an hour before having breakfast.
Side effects of olive oil includes acne (if used excessively), can show acute allergic reactions in people sensitive to it, skin rashes, breaking the skin's natural moisturizing abilities in case of dry skin, blackheads, inflammations, gall bladder stones, minor to moderate diarrhoea.
People with high cholesterol should avoid any fish high in saturated fat and calories. Shrimps, trout, mackerel, tuna, and swordfish are some fishes you should avoid eating.