Can You Eat Olive Oil if You Have High Triglycerides? A Comprehensive Guide

December 22, 2025 •

4 min read

Studies show that replacing saturated fats with healthy monounsaturated fats can help reduce blood triglyceride levels. This means that for those managing this condition, incorporating olive oil can be a strategic and beneficial part of a heart-healthy diet.

Quick Summary

Olive oil, rich in monounsaturated fats and antioxidants, is a beneficial part of a heart-healthy diet for individuals with high triglycerides. Consuming it in moderation as a replacement for unhealthy fats can effectively improve lipid profiles and overall cardiovascular health.

Key Points

Smart Replacement: Use olive oil in place of saturated fats like butter or margarine to positively impact your triglyceride levels.
Focus on EVOO: Extra virgin olive oil is the best choice due to its higher concentration of antioxidants (polyphenols), which provide greater heart health benefits.
Moderation is Vital: Since olive oil is high in calories, excessive consumption can lead to weight gain, which indirectly raises triglycerides.
Part of a Larger Plan: Olive oil is most effective when integrated into an overall heart-healthy diet, rich in whole grains, fruits, and vegetables, and low in sugars and refined carbs.
Complementary Lifestyle: Regular exercise and maintaining a healthy weight are essential components that amplify the benefits of a diet including olive oil.
Powerful Synergies: Combining olive oil with other beneficial foods, like omega-3-rich fish and fibrous nuts, creates a powerful effect on lowering triglycerides.

Understanding Triglycerides and Dietary Fats

Triglycerides are a type of fat found in your blood. After you eat, your body converts any calories it doesn't need to use immediately into triglycerides, which are then stored in your fat cells. Hormones later release these triglycerides for energy between meals. While a certain level is necessary for health, high levels of triglycerides can increase your risk of heart disease and stroke. Several factors influence triglyceride levels, including diet, physical activity, alcohol consumption, and genetics.

Dietary fats play a significant role in managing blood lipid levels. Fats are not all created equal; some, like saturated and trans fats, can raise triglyceride and LDL ('bad') cholesterol levels. Other fats, notably monounsaturated and polyunsaturated fats, are considered heart-healthy and can have a positive impact.

The Science Behind Olive Oil and Triglyceride Levels

Olive oil is a cornerstone of the Mediterranean diet, widely celebrated for its health benefits. The primary reason for its positive effects on heart health lies in its high concentration of monounsaturated fatty acids (MUFAs), specifically oleic acid.

How MUFAs Impact Triglycerides

When you replace saturated fats with MUFAs, you create a more favorable lipid profile. Studies, including analyses of the PREDIMED trial, have shown that a diet rich in olive oil can lead to a significant reduction in triglyceride levels compared to a low-fat diet. The mechanism involves improved lipid metabolism, reduced oxidative stress, and enhanced insulin sensitivity—all factors that contribute to lower triglycerides.

The Role of Polyphenols

Extra virgin olive oil (EVOO), in particular, contains high levels of polyphenols, powerful antioxidants with anti-inflammatory properties. These compounds protect LDL cholesterol from oxidation, a key step in preventing the buildup of plaque in arteries. While all types of olive oil contain MUFAs, EVOO's higher polyphenol content makes it a more potent choice for cardiovascular health.

Not All Olive Oil Is Created Equal

It's important to understand the differences between the types of olive oil available.

Extra Virgin Olive Oil (EVOO)

This is the highest quality and least processed form of olive oil. It is made from the first cold-pressing of olives and contains the most antioxidants and beneficial compounds. Its robust flavor makes it ideal for salad dressings, finishing dishes, and dipping.

Regular Olive Oil and Light Olive Oil

These are more refined and have less intense flavor and fewer polyphenols than EVOO. While still a good source of MUFAs, they lack the full spectrum of antioxidants found in EVOO.

How to Incorporate Olive Oil into Your Diet

For people with high triglycerides, mindful consumption is key. Despite its benefits, olive oil is high in calories, and excess calories from any source can raise triglycerides.

Tips for healthy consumption:

Replace other fats: Use olive oil instead of butter, margarine, or other oils high in saturated or trans fats.
Moderation is key: Aim for about two tablespoons (23 grams) of olive oil daily, as recommended for heart health benefits, and ensure it fits within your overall daily calorie needs.
Versatile use: Drizzle it over salads, roasted vegetables, pasta, or use it for sautéing at moderate temperatures.
Combine with other heart-healthy foods: Use olive oil in dressings for salads with leafy greens and nuts, or cook fatty fish like salmon with it for a powerful omega-3 boost.

A Comparison of Dietary Fats


Feature	Olive Oil (MUFA)	Omega-3s (PUFA)	Saturated Fats	Trans Fats
Effect on Triglycerides	Helps lower when replacing unhealthy fats.	Significantly lowers triglyceride levels.	Increases triglyceride levels.	Increases triglyceride levels.
Effect on LDL	Helps lower LDL ('bad' cholesterol).	Can help lower LDL.	Increases LDL levels.	Increases LDL levels.
Effect on HDL	Can raise or maintain HDL ('good' cholesterol).	Can help raise HDL.	Little effect on HDL.	Lowers HDL levels.
Common Sources	Olives, avocados, nuts.	Fatty fish, flaxseeds, walnuts.	Red meat, butter, cheese, full-fat dairy.	Processed foods, baked goods.
Cooking Suitability	Sautéing, dressings, finishing.	Best consumed cold, supplements.	High heat cooking, but discouraged.	Avoid completely.

The Bigger Picture: A Holistic Approach

While olive oil is a valuable tool, it's most effective when part of a broader dietary and lifestyle strategy.

Lifestyle Changes

Exercise regularly: Regular physical activity, such as 30 minutes of moderate exercise most days of the week, can lower triglycerides and boost HDL.
Manage weight: Losing just 5-10% of body weight can significantly reduce triglyceride levels.
Limit alcohol: Alcohol is high in calories and sugar and can have a major impact on triglycerides, so limiting or avoiding it is crucial.

Other Dietary Considerations

Reduce refined carbohydrates and sugars: Your body converts excess simple carbs and sugars into triglycerides. Focus on whole grains, fruits, and vegetables instead.
Eat more fiber: Soluble fiber found in oats, beans, and certain fruits can help lower cholesterol and triglycerides.
Increase omega-3 fatty acids: In addition to MUFAs from olive oil, incorporate fatty fish like salmon or sardines into your diet twice a week for omega-3s, which are especially potent at lowering triglycerides. For further dietary guidance, consult resources from authoritative sources like the American Heart Association.

Conclusion

In summary, the answer to "Can you eat olive oil if you have high triglycerides?" is a definitive yes, provided it's used correctly. As a source of heart-healthy monounsaturated fats, olive oil can help lower triglycerides when it replaces saturated and trans fats in your diet. Its powerful antioxidant properties, especially in extra virgin varieties, offer additional cardiovascular benefits. However, its effectiveness is maximized within a holistic approach that includes overall moderation, reducing refined sugars, increasing fiber and omega-3s, and making healthy lifestyle choices like regular exercise and weight management. Always consult a healthcare professional or registered dietitian to tailor a plan that best fits your individual health needs.

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

Frequently Asked Questions

While olive oil can contribute to lower triglyceride levels, especially when it replaces unhealthy fats, it is not a magical solution on its own. The most significant benefits are seen when it is part of a complete heart-healthy diet and lifestyle plan that includes exercise and weight management.

Extra virgin olive oil (EVOO) is considered the best choice. It is the least processed variety and contains the highest levels of beneficial antioxidants and polyphenols, which provide greater protective effects for your heart health compared to refined versions.

Moderate intake is recommended. According to the FDA, consuming about two tablespoons (23 grams) of olive oil daily may help reduce the risk of coronary heart disease. The key is to use this amount to replace other fats, not to add it to your existing calorie intake.

No, cooking with olive oil does not destroy all of its benefits. While some of its volatile compounds are sensitive to heat, the monounsaturated fats remain stable during moderate cooking methods like sautéing and roasting. Using it as a finishing oil or in dressings, however, preserves the full antioxidant content.

To effectively lower high triglycerides, you should also focus on reducing your intake of refined sugars and carbohydrates, increasing your consumption of fiber-rich foods, limiting alcohol, and incorporating omega-3-rich fatty fish into your meals.

No, you should replace unhealthy saturated and trans fats with heart-healthy alternatives. This includes not only olive oil but also other unsaturated fats from sources like avocados, nuts, seeds, and fatty fish.

Yes, even individuals with very high triglycerides can benefit from incorporating olive oil into their diet as part of a comprehensive treatment plan. It is crucial, however, to consult with a doctor, as medication may also be necessary in cases of severe hypertriglyceridemia.