Olive oil is a key component of the Mediterranean diet, which has gained popularity in recent years due to its numerous health benefits. Research from the University of Florida has found that both high and low usage of extra virgin olive oil (EVOO) in a diet leads to reductions in blood cholesterol levels. Participants who followed a low-use EVOO diet continued to see improvements in various cardiometabolic markers during a 4-week carryover period.
The study involved 40 adults at high risk for atherosclerotic cardiovascular disease, who followed a whole-food plant-based diet for 4 weeks. Some participants consumed 4 tablespoons of EVOO per day while others had less than 1 teaspoon. The results showed that both groups experienced significant reductions in LDL cholesterol levels and other cardiometabolic markers.
Lead author Monica Aggarwal emphasized the importance of understanding the optimal amount of EVOO in a diet, as higher reductions in cholesterol levels were observed in the low-use EVOO group during the carryover period. Additional reductions were also seen in total cholesterol, HDL cholesterol, apolipoprotein B, and glucose levels. This suggests that EVOO itself may not be the key component of a healthy diet.
Registered dietitian Monique Richard agreed with the findings, highlighting that moderation is key when it comes to consuming EVOO. Four tablespoons of olive oil can add significant calories and fat to a diet, potentially leading to adverse effects on lipid levels. Richard recommended consulting with a nutrition expert to determine the appropriate amount of fat intake for optimal health.
In conclusion, while EVOO has been associated with various health benefits, including reductions in cholesterol levels and improved cardiometabolic markers, it is essential to consume it in moderation. Research suggests that a lower amount of EVOO may be more beneficial for overall health compared to higher consumption levels. By being mindful of fat intake and incorporating a balanced diet, individuals can optimize the health benefits of olive oil within the context of a Mediterranean-style eating pattern.
