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Over the past forty years, epidemiological studies have shown that the Mediterranean diet helps protect cardiovascular health.
Extra virgin olive oil, one of the cornerstones of the Mediterranean diet, is considered one of the main contributors to these cardiovascular benefits. Much of its protective effect is linked to the way it influences cholesterol levels and helps maintain healthy blood vessels.
Below are some of the natural compounds found in Virgin Olive Oil that contribute to healthy cholesterol levels and support cardiovascular health.
1. Sitosterol
Sitosterol is a plant sterol naturally present in olive oil. Because its structure is similar to that of cholesterol, it helps reduce the amount of cholesterol absorbed by the intestine.
2. Oleic acid
Oleic acid helps lower levels of LDL ("bad") cholesterol while supporting healthy levels of HDL ("good") cholesterol.
3. Natural polyphenols
Extra virgin olive oil is naturally rich in polyphenols, powerful antioxidants that help protect LDL cholesterol from oxidation. This reduces its tendency to accumulate in the arteries.
4. Oleocanthal
Oleocanthal is a unique polyphenol found in virgin olive oil. Thanks to its anti-inflammatory properties, it may help reduce inflammatory markers associated with atherosclerosis.
Atherosclerosis is the process by which fatty deposits, known as atherosclerotic plaques, build up inside the arteries. This can have serious consequences for cardiovascular health, as the plaque may gradually narrow or block blood flow. If part of the plaque breaks away, it can also trigger the formation of a blood clot (thrombus), potentially leading to a heart attack or stroke.
1. Atherosclerosis begins when there is an excess of LDL ("bad") cholesterol circulating in the bloodstream.
2. The excess LDL cholesterol penetrates the artery wall, accumulating beneath the inner lining of the blood vessel.
3. The trapped LDL cholesterol becomes oxidised, triggering an inflammatory response.
4. White blood cells called macrophages engulf the oxidised LDL cholesterol.
5. These macrophages become foam cells, which accumulate to form the atherosclerotic plaque. The plaque continues to grow as more LDL cholesterol is deposited.
HDL ("Good") Cholesterol
HDL (high-density lipoprotein) typically accounts for around 20–30% of total cholesterol. It is often referred to as "good" cholesterol because it helps remove excess cholesterol from the bloodstream and transports it to the liver, where it can be processed and eliminated. An HDL level of above 40 mg/dL is generally recommended, and higher levels are considered beneficial.
LDL ("Bad") Cholesterol
LDL (low-density lipoprotein) usually accounts for around 70–80% of total cholesterol. It is known as "bad" cholesterol because it carries cholesterol from the liver to the body's tissues. When LDL levels are too high, cholesterol can accumulate in the artery walls, initiating the development of atherosclerosis. Ideally, LDL cholesterol should remain below 100–130 mg/dL; the lower the level, the better.
Total cholesterol should ideally remain below 200 mg/dL. Levels of 240 mg/dL or higher are associated with approximately twice the risk of heart attack compared with levels below 200 mg/dL.