Olive Oil to Reduce LDL

Fats are an important part of a balanced and complete diet. However, the type of fat you consume can have a huge impact on your health. Olive oil is a heart-healthy oil that contains fatty acids and plant sterols that can reduce your risk of high blood cholesterol and improve your cardiovascular health. Although olive oil can offer health benefits, it is not a miracle potion, and should be consumed in moderation.

Olive Oil

Olive oil is packed with healthy unsaturated fatty acids and contains only small amounts of unhealthy saturated fats. According to the U.S. Department of Agriculture, 1 tbsp of olive oil contains 9.9 mg or 73 percent monounsaturated, 1.4 mg or 10 percent polyunsaturated, and 1.9 mg or 14 percent of saturated fatty acids. Olive oil also contains 30 mg of phytosterols in 1 tbsp.

Cholesterol

Cholesterol is a fat-like substance that is an essential part of your cell membranes and used to make certain hormones. Cholesterol is carried in your blood bound to a carrier protein. The two major carrier proteins present in your bloodstream are low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL, cholesterol.

LDL

Only one form of cholesterol exists. However, the carrier proteins have a major effect on the functions of cholesterol. LDL is called the "bad" cholesterol because high levels of it can cause plaque buildup to your arteries and increase your risk of heart disease. HDL, also know as the "good" cholesterol, reduces your blood LDL levels, and thus helps reduce your risk of heart disease. "High cholesterol" typically refers to high blood levels of LDL and low levels of HDL.

Reduce LDL

Eating a diet rich in saturated fats, which usually come from animal-based foods, can increase your LDL cholesterol, while consuming unsaturated fatty acids can increase your HDL cholesterol. Since olive oil is high in unsaturated fatty acids, it can improve your blood cholesterol by increasing HDL and reducing LDL. Replace butter and other animal fats with olive oil to improve your cholesterol levels and cardiovascular health. All olive oil varieties -- extra virgin, virgin, refined, light -- have the same fat profile and effect on your cholesterol levels.

Phytosterols

Olive oil also contains plant sterols called phytosterols. According to an article published in "Mayo Clinic Proceedings," consuming 2 g of plant sterols per day can reduce LDL by 10 percent. In addition, eating a diet low in saturated fats and cholesterol and high in plant sterols can reduce LDL by 20 percent. Thus, olive oil can help lower your blood LDL cholesterol because it contains both unsaturated fatty acids and phytosterols.