Can Olive Oil Cause High LDL? The Truth About Its Impact on Cholesterol

December 16, 2025 •

3 min read

Studies consistently show that consuming olive oil as a replacement for less healthy fats can significantly lower 'bad' LDL cholesterol. Instead of causing high LDL, olive oil's rich content of monounsaturated fats and antioxidants actively works to improve heart health and balance lipid profiles.

Quick Summary

Olive oil is beneficial for cholesterol levels, with its healthy fats helping to decrease harmful LDL and increase protective HDL, especially extra virgin varieties rich in antioxidants.

Key Points

Not a Cause: Olive oil does not cause high LDL cholesterol; it is known to help lower it.
Healthy Fat Swap: Substituting olive oil for saturated fats like butter can significantly reduce LDL levels.
Antioxidant Protection: Extra virgin olive oil's high antioxidant content protects LDL particles from damaging oxidation.
HDL Booster: Regular olive oil consumption can also increase beneficial HDL cholesterol levels.
Moderation is Key: While healthy, olive oil is calorie-dense, so moderation is important to avoid weight gain.
Dietary Pattern Matters: The cholesterol-lowering effects are most pronounced when olive oil is part of an overall healthy diet, such as the Mediterranean diet.

Can Olive Oil Cause High LDL? Breaking Down the Myth

The idea that consuming oil, even a plant-based one, might cause high cholesterol is a common concern. However, the scientific evidence firmly contradicts the notion that olive oil causes high LDL. In fact, research demonstrates the opposite effect. Olive oil, a cornerstone of the Mediterranean diet, is celebrated for its ability to promote better heart health, primarily by improving cholesterol levels. Its rich composition, particularly its high concentration of monounsaturated fatty acids (MUFAs), is key to this benefit.

The Impact of Fats on Your Cholesterol

Understanding the different types of fats is crucial to seeing why olive oil is beneficial. There are three main categories of dietary fats, each with a different effect on your cholesterol:

Saturated Fats: Found primarily in animal products like butter, red meat, and cheese, these fats can increase your LDL ('bad') cholesterol.
Trans Fats: Often found in processed foods and baked goods, these are the unhealthiest fats and should be avoided, as they significantly raise LDL.
Unsaturated Fats: This category includes monounsaturated and polyunsaturated fats, which are considered 'healthy' fats. They are found in plant-based foods like olive oil, nuts, seeds, and avocados. When substituted for saturated fats, they help to lower LDL cholesterol.

By replacing dietary fats like butter and lard with olive oil, you swap a fat that raises LDL for one that actively lowers it. This direct substitution is a powerful strategy for cholesterol management.

How Olive Oil Protects Against High LDL

The heart-healthy properties of olive oil go beyond simply replacing saturated fats. Its unique chemical makeup offers several mechanisms for cholesterol improvement:

Lowering LDL Concentration: Studies, including randomized controlled trials, have shown that olive oil consumption can decrease the overall concentration of LDL particles in the bloodstream. One study found that daily consumption of extra-virgin olive oil decreased LDL by over 10%.
Preventing LDL Oxidation: A more dangerous aspect of LDL cholesterol is its oxidation, which contributes to the formation of plaque in arteries. The polyphenols and antioxidants found in extra virgin olive oil protect LDL particles from this damaging process, making them less 'atherogenic' or plaque-forming.
Increasing HDL Cholesterol: While olive oil is known for its LDL-lowering effects, it also boosts 'good' HDL cholesterol, which helps remove excess cholesterol from the arteries and transport it back to the liver.

The Role of Extra Virgin Olive Oil

Not all olive oils are created equal. Extra Virgin Olive Oil (EVOO) is the least processed variety and contains the highest concentration of beneficial compounds, particularly polyphenols. While all types of olive oil contain healthy monounsaturated fats, EVOO's rich antioxidant profile provides extra protection against oxidative stress and inflammation, further amplifying its heart-healthy effects.

Comparison: Olive Oil vs. Other Common Fats


Nutrient	Extra Virgin Olive Oil (1 tbsp)	Unsalted Butter (1 tbsp)
Monounsaturated Fat	9.86g	3.32g
Polyunsaturated Fat	1.42g	0.43g
Saturated Fat	1.95g	7.29g
Cholesterol	0mg	31mg
Vitamin E	1.94mg (10% DV)	0.33mg (2% DV)

Source: Derived from nutritional data found in CRITIDA.

This comparison highlights the significant difference in fat profiles. By opting for olive oil over butter, you are consuming fewer saturated fats and zero cholesterol, while also benefiting from a much higher concentration of heart-healthy unsaturated fats and antioxidants.

Practical Ways to Incorporate Olive Oil

Here are some simple ways to make olive oil a staple in your diet:

Use it as a salad dressing: Mix olive oil with vinegar, lemon juice, and herbs.
Drizzle over dishes: Finish cooked vegetables, soups, and pasta with a fresh drizzle of high-quality EVOO.
Substitute for butter: Use olive oil for sautéing or as a spread on bread.
Make your own marinades: Create healthy, flavorful marinades for meats and fish.
Roast with it: Toss vegetables with olive oil before roasting for a delicious and healthy side dish.

Conclusion

In conclusion, olive oil does not cause high LDL cholesterol. Instead, it is a key component of a heart-healthy diet, actively working to lower harmful LDL and increase protective HDL when used as a substitute for saturated fats. The polyphenols in extra virgin olive oil also provide additional antioxidant and anti-inflammatory benefits, further protecting cardiovascular health. By incorporating olive oil into your daily routine, you can make a flavorful and scientifically supported choice for better cholesterol management.

For more information on the health benefits of olive oil and its role in a heart-healthy diet, you can visit the American Heart Association website.

American Heart Association: The benefits of adding a drizzle of olive oil to your diet

Frequently Asked Questions

Yes, olive oil is good for people with high cholesterol. When used to replace saturated fats, its monounsaturated fats and antioxidants can help lower bad LDL cholesterol and raise good HDL cholesterol.

Research suggests that consuming around two tablespoons (23 grams) of olive oil daily, as a replacement for other fats, can positively impact cholesterol levels and heart health.

Extra virgin olive oil is generally considered better for cholesterol because it is less processed and contains a higher concentration of beneficial antioxidants (polyphenols) that protect LDL from oxidation.

For maximum health benefits, it is best to use high-quality extra virgin olive oil in dressings or drizzled over finished dishes. However, it can also be used for cooking at moderate temperatures, and its fundamental monounsaturated fat benefits remain.

Other plant-based oils rich in monounsaturated or polyunsaturated fats, such as canola, soybean, and sunflower oil, also have heart-healthy benefits. However, olive oil is particularly noted for its antioxidant content.

No, simply adding olive oil to a high-fat, high-calorie diet is not beneficial. Its positive effects are best realized when it replaces less healthy fats within a balanced, plant-forward diet.

Excessive intake of any oil, including olive oil, can contribute to weight gain due to its high calorie density. Weight gain can negatively impact cholesterol levels, so moderation is key.

No, as a plant-based product, olive oil does not contain any cholesterol.