Is Olive Oil Margarine Good for Cholesterol? What You Need to Know

December 30, 2025 •

4 min read

According to the Centers for Disease Control, nearly 111 million adults in the United States have high cholesterol levels. For those seeking dietary changes to manage this, substituting butter with olive oil margarine has become a popular consideration, but is olive oil margarine good for cholesterol?

Quick Summary

Olive oil margarine can positively impact cholesterol by reducing saturated fat intake, but its health benefits depend on its specific fat composition and processing. Plant sterol-fortified versions are particularly effective, but moderation is always key.

Key Points

Fat Profile Matters: Olive oil margarine can help lower 'bad' LDL cholesterol if it replaces saturated-fat-rich spreads like butter.
Check for Plant Sterols: Margarines fortified with plant sterols or stanols offer an extra boost, with regular use potentially reducing LDL cholesterol by up to 10%.
Choose Tubs Over Sticks: Soft tub margarines generally contain more unsaturated fats and less saturated fat than harder, stick varieties.
Read the Label: Modern margarines are typically trans fat-free, but it's important to verify the nutritional information and low saturated fat content.
Prioritize Moderation: While olive oil margarine is a better option, it is still calorie-dense. A healthy approach involves moderation and overall dietary balance.

Understanding Cholesterol and Fats

Cholesterol is a waxy, fat-like substance that the body needs to build healthy cells. However, high levels of certain types of cholesterol can increase the risk of heart disease. The two main types are low-density lipoprotein (LDL), often called 'bad' cholesterol, and high-density lipoprotein (HDL), or 'good' cholesterol. Saturated and trans fats, commonly found in butter and older margarine products, can raise LDL levels. Conversely, unsaturated fats, especially monounsaturated and polyunsaturated fats, are known to have a beneficial effect by helping to lower LDL cholesterol.

The Margarine Evolution: From Trans Fats to Heart-Healthy Spreads

Traditionally, margarine was made by hydrogenating vegetable oils to make them solid at room temperature. This process created unhealthy trans fats, which significantly raised LDL cholesterol and lowered HDL cholesterol, giving margarine a bad reputation. Today, thanks to regulations like the FDA ban on partially hydrogenated oils in 2018, most modern margarines are free of artificial trans fats. The manufacturing process has evolved to use interesterification or other methods, creating spreads with a more favorable fat profile.

The Role of Olive Oil in Cholesterol Management

Olive oil, a cornerstone of the Mediterranean diet, is celebrated for its health benefits, largely due to its high concentration of monounsaturated fats and antioxidants. Numerous studies have shown that replacing saturated fats with olive oil can lower total and LDL cholesterol. The antioxidants, such as polyphenols, found in extra virgin olive oil are believed to contribute to these positive effects, offering protection against inflammation and oxidative damage.

Is Olive Oil Margarine a Good Choice?

An olive oil margarine is a type of vegetable oil spread where olive oil is a primary ingredient. While it leverages the heart-healthy image of olive oil, its actual impact on cholesterol depends on its full ingredient list and manufacturing process. It is generally a better alternative than butter, which is high in saturated fat and contains cholesterol. However, it is important to check the nutritional label to assess its saturated fat content and ensure it is free from trans fats.

The Power of Added Plant Sterols and Stanols

For those specifically looking to lower cholesterol, some margarines are fortified with plant sterols and stanols. These plant compounds are structurally similar to cholesterol and work by blocking its absorption from the intestines. Consuming 1.5 to 2.4 grams of plant stanols or sterols daily can reduce LDL cholesterol by 7 to 10% within a few weeks, as part of a healthy diet. These enriched products can be found under brand names like Benecol or Take Control.

How to Choose a Healthy Spread

Making an informed decision requires reading labels carefully. Here's a guide to help you choose the best spread for your health goals:

Prioritize Unsaturated Fats: Look for products listing liquid vegetable oils, like olive oil, as the first ingredient. Tub margarines tend to have a better fat profile than stick versions, which are more solid and contain more saturated fat.
Check for Plant Sterols: If your primary goal is to lower cholesterol, seek out margarines explicitly fortified with plant sterols or stanols.
Consider Salt and Additives: Opt for lower-salt varieties to manage blood pressure. Be mindful that all margarines are processed foods and may contain emulsifiers and other additives.
Practice Moderation: Both butter and margarine add calories. Using any spread in moderation is key to maintaining a healthy weight, which is important for overall cholesterol management.

Comparison of Spreads for Cholesterol Health


Feature	Butter	Regular Margarine (Modern)	Olive Oil Margarine	Plant Sterol Margarine
Primary Fat Type	Saturated Fat	Unsaturated Fats (Poly/Mono)	Monounsaturated Fats	Unsaturated Fats + Plant Sterols
Cholesterol Content	High (from animal fat)	None	None	None
Effect on LDL	Increases LDL	May Lower LDL	Helps Lower LDL	Actively Lowers LDL
Processed?	No, from churning milk cream	Yes, vegetable oils processed	Yes, vegetable oils processed	Yes, vegetable oils processed
Best For...	Flavor, but limited use	General use, but check fat profile	Heart-healthy daily use in moderation	Those needing to actively lower LDL

Conclusion: Choosing the Right Spread for You

Olive oil margarine can be a heart-healthy choice for cholesterol management, especially when used as a replacement for saturated-fat-rich butter or older, trans-fat-containing margarines. Its benefit comes from its content of monounsaturated fats, which are known to help lower 'bad' LDL cholesterol. For individuals with high cholesterol, products fortified with plant sterols and stanols may offer an even greater benefit by actively blocking cholesterol absorption. Always remember to check product labels, choose spreads with low saturated fat and no trans fats, and consume all fats in moderation as part of a balanced, heart-healthy diet. For more detailed information on managing cholesterol through diet, you can visit the Mayo Clinic's guide to heart-healthy foods.

Frequently Asked Questions

Yes, olive oil margarine is generally healthier than butter for cholesterol because it contains unsaturated fats, which help lower LDL ('bad') cholesterol, while butter is high in saturated fat that can raise it.

The monounsaturated fats in olive oil can help lower 'bad' LDL cholesterol when used to replace saturated fats in your diet. Extra virgin olive oil also contains antioxidants that offer additional heart benefits.

Not all olive oil margarines are created equal. The health impact depends on the specific blend of oils used and its saturated fat content. Margarines fortified with plant sterols or stanols are most effective for actively lowering cholesterol.

Plant sterols are natural plant compounds that block the absorption of cholesterol from your intestines. When added to margarine, they can help reduce your LDL cholesterol levels.

Yes, like most spreads, olive oil margarine is high in fat and calories. It should be consumed in moderation as part of a balanced diet to manage overall calorie intake and weight.

For better cholesterol management, choose softer tub margarines over stick versions. Tub spreads typically contain less saturated fat and more liquid unsaturated oils.

Yes, using extra virgin olive oil for cooking, baking, or as a spread (e.g., dipping bread) is a highly recommended and less processed alternative with significant heart-healthy benefits.