Introduction
Over the past four decades, epidemiological studies have shown that the Mediterranean diet helps support 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 its ability to support healthy cholesterol levels and help maintain healthy blood vessels.
How Olive Oil Helps Support Healthy Cholesterol Levels
Below are some of the natural compounds found in Virgin Olive Oil that help support healthy cholesterol levels and cardiovascular health.
1. Sitosterol
Sitosterol is a plant sterol naturally found in olive oil. Because its structure is similar to cholesterol, it helps reduce the amount of cholesterol absorbed by the intestines.
2. Oleic acid
Oleic acid helps lower LDL ("bad") cholesterol while supporting healthy HDL ("good") cholesterol levels.
3. Natural polyphenols
Extra virgin olive oil is naturally rich in polyphenols, powerful antioxidants that help protect LDL cholesterol from oxidation. This helps reduce its tendency to build up 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.
How Atherosclerosis Develops
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.
The Development of Atherosclerosis
1. Atherosclerosis begins when excess LDL ("bad") cholesterol circulates in the bloodstream.
2. The excess LDL cholesterol penetrates the artery wall and accumulates beneath the artery's inner lining.
3. The trapped LDL cholesterol becomes oxidized, triggering an inflammatory response.
4. White blood cells called macrophages engulf the oxidized LDL cholesterol.
5. These macrophages become foam cells, which accumulate to form atherosclerotic plaque. The plaque continues to grow as more LDL cholesterol is deposited.
Types of Cholesterol and Recommended Levels
HDL ("Good") Cholesterol
HDL (high-density lipoprotein) typically accounts for about 20–30% of total cholesterol. It is known as "good" cholesterol because it helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it can be processed and eliminated. An HDL level of more than 40 mg/dL is generally recommended, and higher levels are considered beneficial.
LDL ("Bad") Cholesterol
LDL (low-density lipoprotein) typically accounts for about 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 become 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 a heart attack compared with levels below 200 mg/dL.