Olive oil, especially extra virgin olive oil (EVOO), is considered one of the healthiest cooking and edible oils. EVOO is light, non-greasy and is believed to contain antioxidants and polyphenols that help protect against inflammation, oxidative stress and related diseases. However, recent studies have suggested that consuming EVOO in small amounts may actually be more beneficial for overall heart health. Let’s take a deeper look at this finding.
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Is extra virgin olive oil really good for your heart?
Researchers at the University of Florida decided to take a deeper look at how much EVOO you should actually be eating. They looked at 40 adults with an average age of 64 years and a BMI of 32 (most of whom were classified as obese). Participants ate a diet full of whole foods and plant-based vegetarian dishes, with no animal products. But here’s the problem—one group ate four tablespoons of EVOO per day, while the other ate less than one tablespoon per day.
A month later, he found this:
- Improvements in cholesterol levels were seen in both groups.
- All people’s heart health indicators were better than those of their previous diet.
- The low EVOO group had a slight advantage, as they had lower levels of LDL (“bad”) cholesterol.
Also read: Olive Oil for Cooking: Things to Keep in Mind Do’s and Don’ts
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How is a low EVOO diet linked to better heart health?
Over the course of the study, those who started with a low EVOO diet and began consuming more olive oil saw their bad cholesterol levels increase. Meanwhile, those who reduced their EVOO intake actually saw improvements. This pattern held true for other key heart health indicators, too. So, what would you say the findings mean? Eating less extra virgin olive oil as part of a plant-based diet could be a smart move, especially for those at higher risk of heart disease.
But before you give up EVOO forever, researchers say it’s not all bad. “Getting fats from whole plant sources such as nuts, seeds, and avocados is probably better than relying on refined oils, including EVOO,” the study concludes.
Click here to learn some heart-friendly fat sources to include in your daily diet.