Is olive oil ok to eat if you have high cholesterol?

December 19, 2025 •

3 min read

A 2022 study published in the Journal of the American College of Cardiology found that individuals consuming more than half a tablespoon of olive oil daily had a 19% lower risk of death from heart disease. This powerful data highlights why olive oil is a cornerstone of heart-healthy diets around the world.

Quick Summary

Using olive oil, especially extra virgin, is a recommended dietary strategy for those managing high cholesterol. It contains monounsaturated fats and polyphenols that help lower LDL ("bad") cholesterol while protecting blood vessels, when used to replace unhealthy saturated fats.

Key Points

Heart-Healthy Fats: Olive oil is rich in monounsaturated fats (MUFAs) that are beneficial for managing high cholesterol.
Improves Cholesterol Profile: MUFAs help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol levels.
Choose Extra Virgin: Extra Virgin Olive Oil (EVOO) offers the highest concentration of protective antioxidants and polyphenols.
Replace Unhealthy Fats: For the best results, use olive oil as a substitute for saturated fats like butter and trans fats found in processed foods.
Moderation is Important: Like all fats, olive oil is calorie-dense, so it should be consumed in moderation, typically around 1-2 tablespoons per day.
Part of a Broader Diet: Olive oil is most effective when incorporated into an overall heart-healthy eating pattern, such as the Mediterranean diet.

For anyone managing high cholesterol, diet is a crucial component of a comprehensive health plan. One of the most common questions revolves around healthy fats, and whether olive oil, in particular, is a safe and beneficial choice. The overwhelming scientific consensus is yes; olive oil is not only acceptable but highly recommended for those with high cholesterol, provided it is consumed as part of a balanced diet and used to replace less healthy fats.

Why Olive Oil is a Heart-Healthy Fat

Olive oil's reputation as a heart-healthy oil is built on its nutritional composition. It is predominantly made of monounsaturated fatty acids (MUFAs), with Extra Virgin Olive Oil (EVOO) containing the highest concentration. MUFAs play a significant role in improving your lipid profile by:

Lowering 'Bad' LDL Cholesterol: MUFAs help reduce the levels of low-density lipoprotein (LDL), the type of cholesterol that contributes to plaque buildup in arteries.
Raising 'Good' HDL Cholesterol: Olive oil is one of the few foods that can independently increase high-density lipoprotein (HDL), which helps remove excess cholesterol from the bloodstream.

Beyond its fat profile, EVOO contains powerful antioxidants called polyphenols. These compounds have anti-inflammatory properties and protect LDL cholesterol from oxidation, a key step in the development of atherosclerosis (hardening of the arteries).

The Importance of Replacing Unhealthy Fats

To reap the full benefits of olive oil, it is crucial to use it as a replacement for saturated and trans fats, rather than just adding it to an already fatty diet. This simple substitution is a core principle of the Mediterranean diet, known for its positive impact on cardiovascular health.

Common Fat Swaps:

Replace butter or margarine in cooking with olive oil.
Substitute creamy, fat-laden dressings with a simple vinaigrette made with olive oil and vinegar.
Use olive oil as a dip for whole-grain bread instead of butter.
Opt for olive oil-based marinades instead of high-fat, store-bought options.

Choosing and Using the Right Olive Oil

While all olive oil offers benefits, Extra Virgin Olive Oil (EVOO) is the superior choice due to its minimal processing and higher concentration of beneficial compounds like polyphenols.

Tips for Incorporating Olive Oil:

Use it for dressings and finishing: Drizzle high-quality EVOO over salads, steamed vegetables, or soups to preserve its flavor and nutritional integrity.
Sauté and Roast: EVOO is stable enough for moderate heat cooking, such as sautéing vegetables or roasting meat and fish.
Baking: Some baking recipes can use olive oil as a substitute for butter, creating a unique flavor profile.

Comparison of Fats for High Cholesterol


Fat Type	Primary Component	Effect on LDL Cholesterol	Effect on HDL Cholesterol	Other Key Health Benefits
Olive Oil	Monounsaturated Fat (MUFA)	Helps lower	Helps increase	Anti-inflammatory, rich in antioxidants
Saturated Fat (e.g., butter, lard)	Saturated Fat	Increases	May impair function	Can contribute to fat storage and inflammation
Trans Fat (e.g., partially hydrogenated oils)	Trans Fat	Significantly increases	Lowers	High risk for cardiovascular disease

A Holistic Approach to Cholesterol Management

While olive oil is a powerful tool, it is most effective when integrated into a broader heart-healthy lifestyle. This includes:

Eating a high-fiber diet: Foods like oats, beans, apples, and barley contain soluble fiber that helps reduce cholesterol absorption.
Incorporating Omega-3s: Fatty fish like salmon and tuna provide omega-3 fatty acids, which also support heart health.
Increasing Physical Activity: Regular exercise is essential for maintaining a healthy weight and improving cholesterol levels.
Moderation is key: Despite its benefits, olive oil is calorie-dense. A standard serving size is about two tablespoons daily.

Can I use olive oil if I am already on medication?

It is always best to consult your doctor before making significant dietary changes, especially if you are taking medication for high cholesterol. Olive oil is a food, not a drug, and works best as part of a medically supervised diet and lifestyle plan.

Conclusion

In summary, olive oil is a highly beneficial dietary component for individuals with high cholesterol. By replacing unhealthy saturated and trans fats with this rich source of monounsaturated fats, you can help lower LDL cholesterol, increase HDL cholesterol, and protect your heart with antioxidants. Choosing high-quality extra virgin olive oil and incorporating it mindfully into a balanced diet is a simple but effective strategy for improving your cardiovascular health. For more guidance on managing cholesterol, consider resources from reputable organizations like the American Heart Association.

Frequently Asked Questions

Yes, olive oil can help lower your cholesterol. It is rich in monounsaturated fats that have been shown to reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol, especially when used to replace unhealthy saturated fats.

Yes, Extra Virgin Olive Oil (EVOO) is generally better for cholesterol than regular olive oil. It is less processed and retains more of the beneficial antioxidants and polyphenols that provide additional heart-protective effects.

For heart health, a daily intake of about one to two tablespoons (around 23-27 grams) is often recommended as part of a balanced diet. It's important to use it to replace other less healthy fats rather than adding extra calories.

While olive oil is a healthy fat, it is still calorie-dense. Consuming it in excessive amounts without adjusting your total caloric intake can lead to weight gain, which may negatively impact your cholesterol levels.

You can incorporate olive oil by using it for salad dressings, sautéing vegetables, drizzling it over cooked dishes, or using it as a substitute for butter in marinades and spreads. The key is to replace other fats with olive oil.

No, olive oil does not contain any cholesterol. Cholesterol is only found in animal products, while olive oil is a plant-based oil made from olives.

In addition to olive oil, focus on foods high in soluble fiber (oats, beans, fruit), fish rich in omega-3s (salmon, tuna), nuts, and foods fortified with plant sterols and stanols.