Olive Oil Vs Extra Virgin Olive Oil
Most of the modifiers that go before olive oil, such as virgin or extra virgin, refer to the process that manufacturers use to produce the oil. Extra virgin olive oils have undergone the least processing.
When the manufacturer processes the oil, they clean it with chemicals and then heat it. These processes prolong the shelf life, which is great for the food industry, but they may strip away a lot of the oils flavor and some of its benefits.
According to research , extra virgin olive oil has more polyphenols than regular olive oil. Polyphenols are a type of antioxidant, and they have many health benefits. Refining olive oil strips it of its vitamins, polyphenols, and other natural ingredients.
Many people find that extra virgin olive oil has a more pleasant taste than olive oils that have undergone more processing. Fresh, unprocessed extra virgin olive oil should taste:
- a bit fruity
- a little bitter, similar to biting into an olive
- slightly peppery
If the oil tastes metallic, flavorless, or musty, this may be due to overprocessing, or the oil might have gone bad.
Many people opt for cold pressed, unfiltered, or stone pressed products when choosing which extra virgin olive oil to purchase. With these options, the oil has not undergone heating or filtering, which usually adds chemicals to the oil.
Does Olive Oil Help Lower Cholesterol
In this modern living, there are lots of fast foods that are high in saturated fat and cholesterol. Therefore, its important to educate yourself on how to have a better idea in choosing foods that you eat in your daily diet. Fortunately, there are still plenty options you can choose to control and lower your blood cholesterol levels. And when it comes to enhancing the flavor and texture of foods, olive oil can be one of healthy choices you should prioritize. Unlike butter, margarine, coconut oil, or palm oil olive oil is high in unsaturated fat which can be helpful to improve the health of your heart.
Olive oil what actually is it?
It is not only healthy oil due to low in saturated fats, but many times people also call it as smart oil because it contains omega-3 fatty acids that can be very useful to improve the health of your heart. It is native to Asia Minor. Today it is not only popular in Mediterranean diet, now you can find it easily in your local area.
Several decades ago, you may not like it due to its strong flavor. But nowadays, it comes in some different options and you can choose one that meets to your taste. In line with the popularity of essential nutrients of olive oil, there are now more and more people who use and consume it.
Can olive oil help lower cholesterol?
Yes it can, and there are several reasons why it can help lower your blood cholesterol levels.
The following are some of these reasons.
Omega-3 fatty acids
Cut Out The Trans Fatty Acids
Trans fatty acids are likely present in many of your favorite prepared foods anything in which the nutrition label reads partially hydrogenated vegetable oils so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, but they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
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What Happens If You Have A High Level Of Bad Cholesterol
If you have cholesterol levels of 240 or more, you could suffer from the following illnesses:
If you are interested in knowing all the differences between good and bad cholesterol, you can consult this video prepared by the Spanish Heart Foundation:
Butter And Cream Cheese: High In Cholesterol
The dairy products butter and cream cheese are derived from cows’ milk. Each tbsp of salted butter contains 102 calories, about 12 gm of fat, and in addition, 32 mg of sodium. Butter also has fat soluble vitamins 355 international units, IU, of vitamin A and 9 IU of vitamin D per tbsp. The fat in butter is mostly saturated fat, and butter is also high in cholesterol, which should be limited in a heart-healthy diet. In each tbsp of butter, about 7 gm are saturated fats, and 3 gm are monounsaturated, with only less than half a gm polyunsaturated fats. Each tbsp of butter also contains 31 mg of cholesterol. It has a low smoke point of 250 to 300 deg F.
Cream cheese has 51 calories per tbsp and is high in fat content, at 5 gm. It also contains trace amount of many vitamins, 195 IU of vitamin A, and 4 IU of vitamin D in a tbsp. Cream cheese is mostly saturated fat, which should be limited in a heart-healthy diet. One tbsp of cream cheese has about 3 gm of saturated fat, 1 gm of monounsaturated fat and just less than one and a half gm of polyunsaturated fat, along with 16 mg of cholesterol.
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Olive Oil Has Strong Anti
Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimers, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug .
Some scientists estimate that the oleocanthal in 3.4 tablespoons of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen .
Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (
Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal.
Truth: Olive Oil In And Of Itself Does Not Lower Ldl Cholesterol
In just about every study purporting to show that people or animals lowered their LDL bad cholesterol levels after starting to use olive oil, the subjects used olive oil in place of other dietary fats, often saturated fats like butter, coconut oil, or lard. Well, of course LDL cholesterol is going to be lower when olive oil replaces butter. The total amount of saturated fat and/or cholesterol in the diet takes a tumble when butter is removed.
But the fact is: If you replace the olive oil in your diet with beans , your olive oil-enriched diet would end up producing significantly higher LDL cholesterol levels than your bean-enriched diet. Does that mean olive oil raises LDL cholesterol? Well, yes, compared to beans, but it lowers LDL cholesterol compared to butter.
The point is: Its not the addition of olive oil to a diet that is lowering LDL cholesterol levels when it replaces butter, Crisco shortening, or coconut oil. Rather, its the subtraction of arteryclogging fats and LDLcholesterol raising saturated fats, trans fats, and/or cholesterol.
Thats precisely what the official health claim allowed by the Food and Drug Administration states. Here are the claims exact words :
Unfortunately, though, what we usually hear in the media and see on olive oil bottles are only the words heart healthy. Gone are the FDAs many qualifiers. Gone, in effect, is the truth.
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What Is High Cholesterol
High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It is mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families. You can lower your cholesterol by eating healthily and getting more exercise. Some people also need to take medicine. Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. High cholesterol does not cause symptoms. You can only find out if you have it from a blood test.
Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body:
LDL , sometimes called bad cholesterol,makes up most of your bodys cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
HDL , or good cholesterol,absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.
Olive Oil Bad For Your Heart
Unfortunately, we’ve grown used to this kind of dietary flip-flop. Many Americans have begun to wonder if even the experts know what they’re talking about. One day margarine is good for you, the next it’s bad. One day vitamin E protects against heart disease, the next it offers no benefit at all. Now it’s olive oil’s turn.
Vogel tested the effects of three different meals on a group of 10 volunteers who had normal cholesterol levels. One meal consisted of canola oil and bread. Another was olive oil and bread. The third meal was a piece of salmon. All three meals contained 50 grams of fat.
But their effect on blood vessels was very different. Before and again three hours after each meal, Vogel’s team measured constriction of the volunteers’ arteries. Sharp constriction can injure the inner lining of blood vessels, according to Vogel.
The arteries didn’t constrict much after the salmon meal. After the meal containing canola oil, they constricted slightly, reducing blood flow by 11%. After the olive oil and bread combination, however, blood flow plummeted 34% — exactly the effect that Vogel had seen in previous research after volunteers ate a Big Mac with fries.
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Are Olives Good For Lowering Ldl Cholesterol
September 23, 2017 by ModernMom Staff
Your body needs some fat to function properly. While some types of fat, such as trans fat and saturated fat can be harmful, other types of fat, such as polyunsaturated and monounsaturated fats, can actually help you. If you have high cholesterol, you may be able to lower it by adjusting your diet and eating more foods that contain monounsaturated and polyunsaturated fats, such as olives and olive oil.
The Antioxidants In Olive Oil Have Anti
Cancer is one of the most common causes of death in the world.
People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason .
The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer (
Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.
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Olive Oil And A Healthy Diet
HDL cholesterol and triglycerides are often affected by the same factors. You will often find elevated triglycerides along with a low HDL cholesterol level. While the monounsaturated fats found in olive oil are better known for their role in lowering cholesterol, when paired with a healthy diet they can help to lower triglycerides. Start by using olive oil to replace fats and oils high in saturated fats and trans fats, such as butter, lard, shortening and hydrogenated vegetable oil. Focus on decreasing or eliminating sweets, alcohol, refined carbohydrates and fried foods, which can increase your triglycerides. Increase your intake of fish that’s rich in omega-3s, high-fiber foods and vegetable protein sources, such as legumes and soy products. Aim for a healthy weight, as losing even 10 to 15 pounds can reduce your triglycerides. Adding regular exercise to your routine not only helps you lose weight, it can also increase your HDL cholesterol while burning those extra triglycerides in your body.
Blood Sampling And Biochemical Determinations
Blood for plasma lipid and lipoprotein determinations was drawn from fasting patients at 0, 3, 6 and 9 mo. Blood was collected by venipuncture into EDTA-containing vacutainer tubes. Samples were kept on ice before centrifugation at 1700 × g for 15 min at 4°C to obtain plasma.
Plasma total cholesterol and triglyceride concentrations were measured by enzymatic colorimetric methods using commercial kits . Serum HDL cholesterol was determined in the supernatant after precipitation with phosphotungstic acid and magnesium chloride as described . LDL cholesterol was calculated according to .
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Make Sure To Get The Right Type
Buying the right kind of olive oil is extremely important.
Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. For this reason, its considered healthier than the more refined variety of olive oil.
Even so, there is a lot of fraud on the olive oil market, as many oils that read extra virgin on the label have been diluted with other refined oils.
Therefore, examine labels carefully to ensure youre getting real extra virgin olive oil. Its always a good idea to read ingredients lists and check for quality certification.
What Olive Oil Is Best For Frying
Extra virgin olive oil has a smoke point around 375° Fahrenheit, which is low compared to many other common cooking oils like canola oil, coconut oil, and avocado oil. A refined or light olive oil will have a higher smoke point than an extra virgin oil, and would be the best choice for frying in olive oil.
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What About Pure And Light Olive Oil
Pure olive oil is a blend of extra virgin olive oil and processed oils. People can check the label to find out exactly what is in the oil before buying it. Some light virgin oils are a blend, too.
The term light refers to the flavor of the oil, rather than the calorie content. Light oils are often processed and refined, which strips down the color as well as the flavor.
Processing makes the oil last longer, and it also makes it possible to heat the oil to a higher temperature, which is good for cooking. However, it adds chemicals and takes out nutrients.
Truth: All Plant Foods Are Rich In Polyphenols And Plant Sterols And Most Deliver Far More Polyphenols And Plant Sterols Than Does Olive Oil
Polyphenols are antioxidant plant compounds that are linked with better heart health, including less oxidative stress. Oxidative stress is a process that inflames the arteries and heightens the risk of plaque rupture and heart attacks. Plant sterols are another plant chemical that interferes with cholesterol absorption from the gut and helps lower LDL cholesterol.
But the problem is: If youre relying on olive oil for your polyphenols and plant sterols, youve got to eat a lot more calories to get a decent amount of these phytochemicals, and eating lots of calories is just what Americans, with our epidemic rates of obesity, do not need.
A mere tablespoon of olive oil delivers a hefty 120 calories for a mere 30mg of polyphenols/plant sterols. By contrast, just 11 calories of green leafy lettuce gets you about the same amount of polyphenols/plant sterols.
This olive oil nutrition chart compares the nutrients in olive oil with the nutrients in green leafy lettuce.
And so much more. to open a chart comparing the nutrients in the same number of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kinds of nutrients vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros.
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Other Tips For Lowering Cholesterol
Substituting olive oil is not the only thing that you can do to lower your LDL cholesterol. If you are concerned about your cholesterol levels, then reducing your consumption of meat and dairy products will go a long way toward helping with that. Try lower fat dairy products and plant-based alternatives that are lower in cholesterol. If you have increased your intake of dairy products due to their health benefits, then try substituting in some whey protein, which offers many of the same health benefits but also works to lower cholesterol.
Eating soluble fiber can also regulate how much cholesterol is absorbed into your bloodstream. This fiber is found in foods including apples, pears, Brussels sprouts, kidney beans and oatmeal. By incorporating soluble fiber into your diet, you will help reduce the amount of cholesterol that gets into your blood.
While trans fats are currently being phased out of the market, you still need to keep an eye out for them and carefully read labels of any packaged foods you eat. If they contain partially hydrogenated or hydrogenated oils, then they will contain trans fats as well, and you should opt for another food item that does not have these oils in it. They are not the same as healthy oils such as olive oil, which are not heavily processed so that their molecular structures are altered.
Olive Oil’s Benefits Include Lowering Cholesterol When Consumed As Part Of A Healthy Diet Just Don’t Go Overboard On Calories And It’s Best To Use It As A Substitute For Other Types Of Fat In Your Diet
Talk about a great job. As president of Oliveoil.com, Yasser Elshair travels to olive oil competitions in the United States and throughout Europe in search of the best olive oil producers. He takes part in about 200 tastings a year, swirling the fragrant oil in a small blue glass, sniffing, swallowing, and rating. You can bet his cholesterol levels are low.
The generous amount of olive oil consumed by people who live in Mediterranean countries is at the core of the good-for-you Mediterranean diet. A study published in 2018, in The New England Journal of Medicine suggests why. Turns out, people at high risk for cardiovascular disease who followed the Mediterranean dietan eating plan that favors vegetables, fruits, nuts, and grains, as well as olive oilhad fewer major cardiovascular events than participants who followed a reduced-fat diet.
A more recent study, published in the Journal of the American College of Cardiology, zeroes in on the heart-health benefits of olive oil, specifically. Consuming just a half-tablespoon of olive oil a day is linked to a significant reduction in the risk for cardiovascular disease. The study also suggests that swapping out margarine, butter, mayonnaise, and dairy fat with olive oil could lead to a lower risk for coronary heart disease and cardiovascular disease.
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