Arsinée Haugh

Olive oil is one of the most healthful fats around.

A large analysis of 42 studies with more than 800,000 participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk (4).

Research has also shown that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol. This may be because it contains antioxidants called polyphenols (5, 6, 7).

Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands.

One study gave 200 healthy young males about 2 tablespoons (tbsp) (25 milliliters [ml]) of different olive oils per day for 3 weeks.

The researchers found that participants’ HDL levels increased significantly more after they consumed the olive oil with the highest polyphenol content (6).

In another study, when 62 older adults consumed about 4 tbsp (50 ml) of high polyphenol extra virgin olive oil every day for 6 weeks, their HDL cholesterol increased (7).

In addition to raising HDL levels, in studies involving older people and individuals with high cholesterol, olive oil also boosted HDL’s anti-inflammatory and antioxidant functions (7, 8, 9).

Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols.

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