The Mediterranean diet has gained popularity in recent years for its health benefits, and olive oil is a key component of this diet. Previous research has shown that olive oil consumption can reduce the risk of various health conditions, but the optimal amount of olive oil for maximum health benefits is unclear. A recent study conducted by researchers at the University of Florida found that both low and high usage of extra virgin olive oil (EVOO) led to a decrease in levels of ‘bad’ cholesterol in the blood. Participants following a low-use EVOO diet continued to see improvements in cardiometabolic markers even after the study period.
The study included 40 adults at high risk for atherosclerotic cardiovascular disease who were asked to follow a whole-food plant-based diet for 4 weeks. Some participants followed a high-use EVOO diet with 4 tablespoons of EVOO per day, while others followed a low-use diet with less than 1 teaspoon of EVOO per day. Both groups experienced reductions in LDL-C levels and other cardiometabolic markers, but those on the low-use EVOO diet saw greater reductions during the 4-week carryover period.
Lead researcher Monica Aggarwal noted that plant-based diets are associated with lower LDL levels compared to a Western diet, and reducing LDL levels is important for reducing the risk of heart disease. The study found that participants following the low-usage EVOO diet experienced more significant reductions in LDL levels, suggesting that the benefits may not solely come from EVOO itself. The study also highlighted the importance of considering overall fat intake in the diet and recommended seeking guidance from a registered dietitian or nutrition expert.
Registered dietitian Monique Richard emphasized that while moderate amounts of EVOO can be beneficial, excessive consumption may have negative effects on lipid levels related to cardiovascular risk. She stressed the importance of balancing fat intake with other nutrient-dense foods to ensure overall health. Richard advised readers to be mindful of their olive oil consumption and consider sources of fat in their diet from other foods as well.
Overall, the study findings suggest that both low and high usage of EVOO in the diet can have positive effects on cholesterol levels and other cardiometabolic markers. However, individuals should be mindful of their overall fat intake and consider seeking guidance from a nutrition expert to ensure they are incorporating the right amount of EVOO and other fats into their diet for optimal health benefits. Further research is needed to explore the long-term effects of different dietary patterns on heart health outcomes.
