Olive oil is a fundamental component of the Mediterranean diet, which has gained popularity in recent years due to its association with decreased risk for health concerns such as high blood pressure, inflammation, high cholesterol, cognitive decline, obesity, and diseases like type 2 diabetes, Alzheimer’s disease, cancer, and cardiovascular disease. However, the optimal amount of extra virgin olive oil (EVOO) in a diet for maximum health benefits has not been clear. A recent study conducted by researchers from the University of Florida found that following either a high or low usage EVOO diet resulted in decreased levels of ‘bad’ cholesterol in the bloodstream, known as LDL-C, which is a marker for heart disease.
Participants in the study, who were at high risk for atherosclerotic cardiovascular disease (ASCVD), were asked to follow a whole-food plant-based diet for 4 weeks. Some followed a high-use EVOO diet using 4 tablespoons of olive oil per day, while others followed a low-use diet of less than 1 teaspoon of EVOO per day. The study found that both EVOO usage groups experienced significant reductions in LDL-C levels, total cholesterol, apolipoprotein B, HDL-C, blood glucose, and high‐sensitivity C‐reactive protein. Participants following the low-usage EVOO diet saw even greater reductions in these markers during a 4-week carryover period compared to those following the high-usage EVOO diet.
The findings of the study suggest that a diet lower in fat, even healthy monounsaturated fats like olive oil, may lead to better metabolic profiles. Registered dietitian nutritionist Monique Richard noted that while a moderate amount of EVOO is beneficial, excessive consumption, such as 4 tablespoons per day, could negatively impact lipid levels associated with cardiovascular risk and displace other nutrient-dense foods in the diet. She recommended consulting a nutrition expert to determine the appropriate amount of fat, including olive oil, that should be consumed daily based on individual dietary needs.
It is crucial to be mindful of olive oil consumption and overall fat intake to maintain a healthy diet. Richard suggested being diligent about measuring the amount of olive oil used in cooking and being aware of additional sources of fat in meals and snacks. Keeping track of fat intake from different sources throughout the day can help individuals understand their overall fat consumption and make informed decisions about their diet. While a moderate amount of EVOO can provide health benefits, excessive consumption may have negative effects on lipid levels and overall health, emphasizing the importance of moderation and balance in the diet.
Overall, the study highlights the importance of understanding the role of specific dietary components, such as olive oil, in promoting heart health and reducing the risk of cardiovascular disease. Further research is needed to explore the long-term effects of different dietary patterns on heart health outcomes, such as heart attack, stroke, and cardiovascular mortality. By consulting with a healthcare provider or nutrition expert, individuals can receive personalized recommendations on incorporating olive oil and other healthy fats into their diet in appropriate amounts to support overall health and well-being.
