Composition of Extra Virgin Olive Oil: An Ally for the Heart
Extra virgin olive oil is rich in monounsaturated fatty acids, particularly oleic acid.
This type of fat is known for its beneficial properties on the blood lipid profile, especially in
reducing LDL cholesterol levels ("bad" cholesterol) and promoting an increase in HDL
cholesterol ("good" cholesterol). Numerous scientific studies have confirmed that the
introduction of extra virgin olive oil into the diet helps improve the balance of lipids in the blood.
Effects of Extra Virgin Olive Oil on Cholesterol: Research Findings
1. Reduction of LDL Cholesterol
A study conducted in Spain, known as PREDIMED (Prevención con Dieta
Mediterránea), showed that the inclusion of extra virgin olive oil in the diet helped
reduce LDL cholesterol and improve cardiovascular health. Participants who followed
a Mediterranean diet enriched with extra virgin olive oil showed a significant reduction
in the risk of cardiovascular diseases, thanks to the lowering of LDL cholesterol levels.
2. Increase in HDL Cholesterol
In addition to reducing LDL cholesterol, extra virgin olive oil is also capable of
increasing HDL cholesterol, which is associated with a reduced risk of heart disease.
Research published in "Metabolism & Cardiovascular Diseases" highlighted that the
consumption of extra virgin olive oil helps improve HDL levels, contributing to the
protection of arteries.
3. Antioxidant and Anti-inflammatory Properties
In addition to its benefits on blood lipids, extra virgin olive oil is rich in polyphenols,
compounds with powerful antioxidant and anti-inflammatory properties. These
nutrients are able to counteract the oxidation of LDL cholesterol, a process that
makes cholesterol dangerous for cardiovascular health. Research, such as that
published in The Journal of Nutritional Biochemistry, has shown that the polyphenols
present in extra virgin olive oil can reduce oxidative damage and prevent plaque
formation in the arteries.
What quantity of Extra Virgin Olive Oil is recommended?
To obtain cholesterol benefits, experts recommend a consumption of extra virgin olive
oil ranging from 20 grams (g) (2 tablespoons) to 40-50g per day (4 tablespoons). It is
important to choose a high-quality oil, preferably cold-pressed, to maximize the intake
of antioxidants and polyphenols. Adding extra virgin olive oil to your diet not only
enriches dishes with a unique flavor but also represents an effective strategy for
taking care of cardiovascular health. So, the next time you prepare a dish, remember to add a drizzle of San Biase Extra Virgin olive oil: a small gesture that can make a
big difference for our health!
Scientific references
• Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary prevention of
cardiovascular disease with a Mediterranean diet. The New England Journal of
Medicine, 368(14), 1279–1290.
• Cabrera, C., Artacho, R., & García, A. (2009). Beneficial effects of virgin olive oil.
Nutrition, Metabolism & Cardiovascular Diseases, 19(7), 495–505.
• López-Miranda, J., Pérez-Jiménez, F., Ros, E., et al. (2015). Olive oil and health:
The Mediterranean diet. The Journal of Nutritional Biochemistry, 26(10), 853–858.
