When it comes to dietary fats, some are healthful and others are not. The tricky part is figuring out which is which --- and making that distinction is particularly important if you have a high cholesterol level. If you like black olives, there is good news: This flavorful fruit contains high levels of unsaturated fats, a heart-healthy form of fat that may help lower your cholesterol level and reduce your risk of developing heart disease. So feel free to enjoy black olives in moderation as part of a healthful nutrition plan.
The Fat Breakdown
A 1/2-cup serving of whole, black olives contains approximately 7 g of total fat, of which 82 percent is unsaturated. Unsaturated fats are categorized as either monounsaturated or polyunsaturated fats, which relates their internal chemical bonds. The chemical structure of unsaturated fats determines how they react within your body. Approximately 90 percent of the unsaturated fat in black olives is monounsaturated; most of the remaining fat is polyunsaturated. Black olives contain a small amount saturated fat.
HDL Boost
Monounsaturated fats in black olives may benefit your cardiovascular system by boosting the amount of good cholesterol, or HDL, in your bloodstream. HDL is beneficial because it counteracts the effects of LDL, or "bad" cholesterol. HDL acts as a cholesterol sponge, mopping up excess fat from your arteries and tissues and transporting it to your liver, which packages it for excretion in the bile. The beneficial effects of monounsaturated fats, such as those in black olives, are best achieved when you substitute these healthful fats for unhealthful fats in your diet.
LDL Reduction
Monounsaturated and polyunsaturated fats in black olives and other foods may help reduce your total cholesterol and cardiovascular risk by lowering the amount of LDL in your bloodstream. LDL is harmful because it promotes the formation of fat deposits in your arteries, carrying cholesterol and other fats from your liver and unloading them in your tissues. Fat deposits block blood flow, which may eventually lead to a heart attack or stroke. Foods with heart-healthy fats, like black olives, are most effective at reducing LDL levels when you reduce your intake of unhealthful saturated fats, trans fats and cholesterol.
Incorporating Black Olives into Your Nutrition Plan
Black olives are delicious snacks and can also be incorporated into entrees and side dishes. Sliced black olives add a Mediterranean flavor to lettuce, pasta and vegetable salads. Olives also maintain their consistency and flavor when cooked, making them a good addition to soups, sauces, stews and casseroles. Black olive paste is easy to prepare in your blender and is a tasty spread for bread and crackers.
To maximize the benefit of the heart-healthy fats in black olives, keep in mind that you need to reduce your intake of cholesterol, trans fats and saturated fats. Avoid whole-milk products, fatty cuts of red meat, fried foods, processed meats, egg yolks, snack chips, fast foods and luncheon meats. Don't hesitate to talk with your doctor or nutritionist if you need help crafting a nutrition plan to help control your cholesterol level.
References
- USDA Agricultural Research Service: What's in the Foods You Eat Search Tool
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- American Heart Association: Monounsaturated Fats
- American Heart Association: Polyunsaturated Fats
- "Canadian Medical Association Journal"; Adding Monounsaturated Fatty Acids to a Dietary Portfolio of Cholesterol-lowering Foods in Hypercholesterolemia; David J.A. Jenkins, M.D., et al.; December 2010
- "Journal of the American Medical Association"; Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids, Results of the OmniHeart Randomized Trial; Lawrence J. Appel, M.D., M.P.H., et al.; November 2005
