Olive Oil and Cholesterol: What the Approved Health Claim Says
Updated: 8 hours ago
Extra virgin olive oil is mostly oleic acid, a monounsaturated fat. In the UK, food can only carry health claims from an approved list, and one of them applies directly to olive oil: replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
That is the honest answer to the question so many people search for. Olive oil is not a medicine and it won't treat high cholesterol. What it can do is take the place of saturated fats, such as butter and lard, in your everyday cooking.
What is cholesterol?
Cholesterol is a waxy substance in your blood that your body needs to build cells and make some hormones. You will often hear about two types: LDL, sometimes called "bad" cholesterol, and HDL, sometimes called "good" cholesterol. If you are worried about your cholesterol, speak to your GP, who can arrange a simple blood test.
What's in extra virgin olive oil?
Per 100g, our extra virgin olive oils contain (taken from our labels):
100g fat, of which 13g saturates and 60g monounsaturates
20mg vitamin E (167% of the reference intake)
No cholesterol, because olive oil comes from a plant
Olive oil is still energy dense, at roughly 120kcal per tablespoon, so the idea is to use it instead of other fats, not as well as them.
Simple swaps
Dress salads with olive oil and lemon instead of creamy dressings
Roast vegetables in olive oil instead of butter or lard
Dip bread in olive oil instead of spreading butter
Finish soups and pasta with a drizzle of olive oil
Use extra virgin olive oil for everyday frying
What about polyphenols?
Polyphenols are natural plant compounds in fresh olive oil. They give it a pleasant bitterness and a peppery finish. There is one approved claim for them: olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. It only applies to oils containing at least 5mg of hydroxytyrosol and its derivatives per 20g of oil, with the benefit coming from a daily intake of 20g.
Early harvest oils, made from olives picked while still green, are naturally richer in polyphenols. Our Early Harvest extra virgin olive oil contains over 500 mg/kg of polyphenols.
Frequently asked questions
Can olive oil lower cholesterol?
Replacing saturated fats in the diet with unsaturated fats, such as those in olive oil, contributes to the maintenance of normal blood cholesterol levels. Olive oil is not a treatment for high cholesterol, so if you are concerned, talk to your GP.
Does olive oil contain cholesterol?
No. Cholesterol is only found in foods from animals, so olive oil contains none.
Is olive oil better than butter?
Butter is high in saturated fat, while extra virgin olive oil is mostly unsaturated fat. Swapping butter for olive oil is one of the simplest ways to replace saturated fat in your diet.
Which olive oil should I choose?
Choose extra virgin olive oil, the highest grade. Check the label for the acidity (extra virgin must be 0.8% or less) and the best before date. Our Early Harvest and Master Miller both have an acidity of 0.2%.
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