Virgin olive oil plays a role in maintaining or lowering cholesterol levels because it contains monounsaturated fat, a healthy fat. Unhealthy fats, such as saturated or trans fat, produce harmful cholesterol in the blood. Excess amounts of cholesterol in the bloodstream can slow down blood flow to the heart and lead to heart disease.
Olive Oil Processing
Virgin olive oils come from the olive in processing techniques that do not alter the oil in any way, qualifying the oil as a natural product, according to the Olive Oil Source. Making virgin olive oil includes washing the olives, centrifuging to separate substances, gently pouring the oil and filtering. Extra virgin olive oil goes through the least processing and is considered the highest quality of olive oil. Virgin olive oil goes through slightly more processing. Standard olive oils undergo more processing and are considered inferior to extra virgin and virgin olive oils. Using extra virgin and virgin olive oils works best for a healthy diet to control cholesterol.
Unhealthy Fats and Cholesterol
Saturated fat, found in such items as butter and animal protein foods, can raise your LDL cholesterol levels. An excess amount of LDL cholesterol can form plaques on the inner walls of the arteries to clog or narrow the arteries and interfere with blood flow. Trans fat, made with partially hydrogenated oils, can be found in commercially baked snack products and fried foods in restaurants. Trans fat not only raises LDL cholesterol levels, but also lowers protective HDL cholesterol. HDL picks up excess cholesterol in the bloodstream and delivers it to the liver for disposal.
Healthy Substitutes
The monounsaturated fats in virgin olive oil make healthy substitutes for unhealthy fats in the diet. Monounsaturated fats help lower LDL and raise healthy HDL, according to the Harvard School of Public Health. Extra virgin and virgin olive oils contain high amounts of polyphenols, powerful antioxidants that help promote heart health, MayoClinic.com notes.
Mediterranean Diet
Use olive oil in place of butter or other fatty additives when preparing or cooking foods. Spread a small amount of olive oil on your baked potatoes or a little bit over rice or vegetables. People who practice the Mediterranean diet often dip pieces of whole-grain bread into olive oil. Olive oil plays a key part in the Mediterranean diet as a primary source of fat. The diet, which discourages saturated and trans fats, may reduce the risk of heart disease, MayoClinic.com points out. Along with olive oil, the foundation of the Mediterranean diet includes fruits, vegetables, whole grains, beans, nuts, legumes, seeds, herbs and spices.
References
- Olive Oil Source: Product Grade Definitions
- Harvard School of Public Health: Fats and Cholesterol -- Out with the Bad, In with the Good
- MayoClinic.com: What Are the Health Benefits of Olive Oil? Is Extra-Virgin Oil Better Than Regular Olive Oil?
- MayoClinic.com; Mediterranean Diet -- Choose This Heart-Healthy Diet Option; June 2010
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