Olive oil and cholesterol: what the evidence says, which to choose, and how to use it

Olive oil and cholesterol: what matters is which fat you replace

When someone searches for "olive oil cholesterol", they usually want to resolve a very specific question: whether they can use it, what role it plays in the diet and which one to choose. The useful answer is not hype or the usual clichés, but what is actually recognised: replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. And olive oil is, above all, an unsaturated fat.

If you have high cholesterol, can you use olive oil?

Generally, yes. Having high cholesterol doesn't mean cutting all fat from your diet, but choosing better which fat you use every day. That is where olive oil makes sense: it is a mostly unsaturated fat, as opposed to the saturated fats found in butter, lard, fatty cured meats or many ultra-processed products. Reference dietary guidelines, such as those from MedlinePlus or the American Heart Association, recommend using liquid vegetable oils, such as olive oil, instead of solid fats.

That said, if you have high cholesterol, always follow your doctor's advice. Olive oil is a food, not a medicine.

What makes olive oil different

Olive oil stands out for its fat profile: oleic acid, a monounsaturated fat, makes up around 70-80% of the total. Extra virgin also naturally contains polyphenols and vitamin E, which are part of its character: the bitterness and pungency you notice on the palate.

The claim authorised in the European Union is clear and worth quoting as it is: replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.

However, let's be clear: olive oil is not a magic solution on its own. Its role makes sense within a well-planned eating pattern, with more vegetables, pulses, fish and whole grains and fewer highly processed products. In the Mediterranean diet, olive oil is the main fat for preparing food, not an isolated remedy.

The key is what you replace

This is the point most often overlooked. It is not enough to add olive oil "because it's healthy" if the rest of your diet stays the same. What makes the difference is using it instead of butter, fatty sauces, solid margarines or cream.

In practice:

• EVOO on your breakfast toast instead of butter.
• Salads dressed with EVOO instead of ready-made dressings.
• Vegetables, pulses or fish cooked with olive oil instead of solid fats.
• Hummus, vegetable soups or stir-fries with a generous drizzle of EVOO.

Which type of oil to choose

Within the world of olive oil, extra virgin is the most interesting option. It is obtained solely by mechanical means, without refining, and is the highest category, with a maximum legal acidity of 0.8%. It naturally keeps its polyphenols, vitamin E and all its aroma and flavour, which is not the case to the same extent with plain "olive oil", a blend of refined and virgin oil.

When choosing, look for:

• The words "extra virgin olive oil" on the label.
• A stated origin: a Protected Designation of Origin, such as the PDO Priego de Córdoba, provides traceability and control.
• Packaging that protects it from light.
• A flavour you like: if you enjoy it, you will use it every day instead of other fats.

How much to use and how to include it without overdoing it

Rather than obsessing over an exact amount, it is more useful to think of olive oil as your main everyday fat, replacing others. It can feature at breakfast, in salads, vegetables, pulses, fish or simple home-cooked dishes.

Bear in mind that it provides 9 kcal per gram, about 120 kcal per tablespoon, so it is worth measuring it rather than pouring by eye, and adjusting the amount to your energy needs.

Is it better raw or for cooking?

Raw, it really shines, in both aroma and flavour. But cooking with olive oil makes perfect sense too: it can be your base fat for sautéing, griddling or everyday dishes instead of solid fats.

The most important idea is not whether it is better raw or cooked, but that it consistently takes the place of saturated fats in your kitchen.

Common mistakes

• Thinking that adding olive oil is enough, without changing the fats you already used.
• Believing that any oil does the same job, without looking at the overall quality of the diet.
• Forgetting other habits: cholesterol depends on your diet as a whole, physical activity, smoking, weight and, where appropriate, treatment prescribed by a professional.

When to consult a professional

If you have persistently high cholesterol, a family history or other risk factors, or are already under medical follow-up, it is reasonable for olive oil to be part of your diet, but your doctor or dietitian should set the plan. Some people also need medication or professional follow-up.

Conclusion

Olive oil makes sense in a diet where cholesterol is a concern, but its value does not lie in a quick promise. It lies in something much more useful: using it to replace saturated fats, because replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels, and turning it into a daily habit you enjoy. To see our ranges, visit the Oliva Sí collection.

This article is for general information and does not replace the advice of a health professional.