Could a splash of olive oil on your salad actually help protect your heart? High cholesterol is a major risk factor for cardiovascular disease, one of the leading causes of death worldwide. When low-density lipoprotein (LDL) cholesterol—often called “bad cholesterol”—builds up in your arteries, it can lead to blockages, heart attacks, and stroke.

Olive oil, especially extra virgin olive oil, has gained global attention for its role in the Mediterranean diet, a heart-healthy diet linked to lower heart disease risk. Rich in monounsaturated fats and powerful antioxidants, it’s a simple ingredient that may have a big impact on your cholesterol levels.

Research suggests that adding olive oil to daily meals, particularly in place of unhealthy fats like butter or processed oils, has been associated with improved lipid metabolism, higher HDL cholesterol, and lower LDL cholesterol. In the sections ahead, we’ll explore the science behind these benefits and practical ways to make olive oil part of your cholesterol-lowering routine.

Cholesterol is a type of fat your body needs for hormone production, vitamin D synthesis, and building cell membranes. The problem starts when cholesterol levels get out of balance. Too much low-density lipoprotein (LDL) cholesterol can lead to fatty buildup in arteries, raising the risk of cardiovascular disease. Maintaining a healthy ratio of LDL to high-density lipoprotein (HDL) cholesterol is key to long-term cardiovascular health.

HDL cholesterol is often called “good cholesterol” because it helps carry excess cholesterol from the bloodstream back to the liver for removal. LDL cholesterol is known as “bad cholesterol” because high LDL cholesterol levels can deposit fatty acids into the artery walls. Both LDL and HDL cholesterol concentrations matter, and a healthy balance of these is key to long-term cardiovascular health.

High cholesterol  can be caused by a diet high in saturated fat, trans fat, and processed foods, but lifestyle and genetics also play a role. Being overweight, smoking, and low physical activity increase cardiovascular risk factors. Some people have a genetic condition called familial hypercholesterolemia, which causes high cholesterol regardless of dietary fat intake.

Olive oil is good for cholesterol when used in place of unhealthy fats. Its unique nutrient composition, especially rich in monounsaturated fatty acids, has been shown in some studies to improve serum lipids and support blood lipids. Evidence suggests that replacing saturated fat with olive oil, which is high in monounsaturated fats, may have more favorable effects on blood lipids and help reduce LDL cholesterol levels.

Monounsaturated fats are a type of healthy fat that have been observed in studies to lower LDL cholesterol without reducing HDL cholesterol levels. Olive oil, particularly extra virgin olive oil, is one of the richest dietary sources of these fatty acids. Adding olive oil to a diet rich in vegetables, whole grains, and fish oil supplements can further improve cardiovascular health.

Extra virgin olive oil contains polyphenols, oleic acid, and other antioxidants with anti-inflammatory properties. These compounds help protect artery walls from oxidative stress, which contributes to plaque buildup and chronic diseases. High phenolic olive oil may offer even stronger health benefits for lipid metabolism and blood pressure regulation.

Multiple systematic review studies show that replacing animal fats and trans fats with olive oil is associated with lower total cholesterol and LDL cholesterol levels. A diet rich in virgin olive oil has been linked to improved HDL cholesterol concentrations and a better serum lipoprotein balance. Benefits are most significant when olive oil replaces other oils that differ significantly in nutritional composition, such as refined vegetable oils.

Not all olive oils offer the same health benefits. The best choice for lowering cholesterol and improving cardiovascular health is extra virgin olive oil. It’s the least processed form, retaining more antioxidants and beneficial fatty acids than refined varieties.

EVOO is cold-pressed and unrefined, helping preserve its high phenolic content and nutritional composition. Its mix of monounsaturated fats, polyphenols, and oleic acid may support healthy cholesterol levels and be linked to a lower risk of heart disease when included in a heart-healthy diet such as the Mediterranean diet.

Choosing high-quality extra virgin olive oil is essential for getting the full heart-healthy benefits, including improved cholesterol levels and better cardiovascular health. Poor-quality or fake olive oil may contain other oils that differ significantly in nutrient composition, reducing its ability to lower LDL cholesterol and protect HDL cholesterol. Use these tips to make sure you are adding olive oil that delivers the maximum health benefits.

• Select dark glass bottles to shield fatty acids and antioxidants from damaging light.

• Check the harvest date to ensure the olive oil is fresh and retains its nutritional composition.

• Look for certification seals from reputable organizations that verify purity and quality.

• Buy from trusted brands or sources known for producing authentic virgin olive oil.

• Avoid oils labeled as blends, as they may contain other vegetable oils with fewer heart health benefits.

Research suggests that around two tablespoons of extra virgin olive oil per day can support cardiovascular health and help lower LDL cholesterol. This amount fits well into a balanced dietary pattern that includes other healthy fats and cholesterol-lowering foods.

Two tablespoons provide enough monounsaturated fatty acids and antioxidants to improve cholesterol levels without adding excessive calories that could affect body weight.

Olive oil can be used as a base for salad dressing, drizzled over cooked vegetables, or stirred into soups for flavor and heart benefits. Adding olive oil to meals instead of unhealthy fats makes it easier to maintain consistent oil intake.

Yes, olive oil is stable enough for low to medium heat cooking. While high heat can degrade its polyphenols, sautéing vegetables or cooking eggs in olive oil still preserves most of its health benefits.

Olive oil works best when it replaces unhealthy fats in daily meals. Pairing it with other cholesterol-lowering foods enhances its effects on serum lipids and cardiovascular risk factors.

Use olive oil on bread, roasted vegetables, or even in baking instead of butter or margarine made with animal fats or trans fat. This switch reduces saturated fat intake and may be a factor in supporting better cholesterol levels.

Mix olive oil with lemon juice, vinegar, or fresh herbs for a flavorful, nutrient-rich salad dressing. This simple change has been observed to be a factor in LDL and HDL cholesterol management.

Olive oil pairs well with oats, nuts, leafy greens, and fish, all of which improve lipid metabolism and help lower blood pressure. Combining healthy fats from olive oil with omega-3 fatty acids from fish oil supplements offers added cardiovascular benefits.

While olive oil is a proven heart-healthy fat, some other oils can also support cardiovascular health. The key is choosing options with a similar nutrient composition and avoiding refined oils high in unhealthy fats.

Refined vegetable oils like soybean or corn oil can be high in omega-6 fatty acids, which, depending on the overall dietary context, may have different effects on the body. They often lack the polyphenols found in virgin olive oil and may differ significantly in their effect on serum lipoproteins.

Avocado, flaxseed, and walnut oils can complement extra virgin olive oil in a heart-healthy diet, especially for those looking to improve cholesterol levels and support overall cardiovascular health. Each of these oils offers unique fatty acids and nutrients that can help lower blood pressure, improve HDL cholesterol, and reduce cardiovascular risk factors. Consider these options when you want variety in flavor and nutrient composition.

• Choose avocado oil for its similar monounsaturated fat profile to olive oil and mild flavor.

• Use flaxseed oil to boost omega-3 fatty acids, which can help lower LDL cholesterol and blood pressure.

• Add walnut oil for its rich omega-3 content and nutty taste that enhances cold dishes.

• Limit these oils to salad dressings, dips, or drizzling over cooked foods to preserve nutrients.

• Rotate these oils with olive oil to diversify healthy fats in your dietary pattern.

Extra virgin olive oil is a versatile and widely available healthy fat that may help support cardiovascular health and improve cholesterol levels. Packed with monounsaturated fatty acids and antioxidants, it can play a role in lowering LDL cholesterol, maintaining or raising HDL cholesterol, and reducing cardiovascular risk factors when used instead of saturated fat and trans fat. Regularly replacing unhealthy fats with olive oil, along with other heart-healthy habits such as eating more vegetables, whole grains, and omega-3 fatty acids, may contribute to lowering heart disease risk. Adding olive oil to salads, vegetables, and cooked dishes is a simple way to support better cholesterol and long-term heart health.