Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet, known for its numerous health benefits. Recent research from the University of Florida has shed light on how much EVOO is optimal for heart health.
Key findings from the study
- Both high and low usage of EVOO diets resulted in lower levels of ‘bad’ cholesterol (LDL-C).
- Participants on a low-use EVOO diet showed continued improvements in cardiometabolic markers even after the study period.
- Moderate consumption of EVOO may be more beneficial than high consumption.
While previous studies have linked olive oil to reduced risks of conditions like high blood pressure, inflammation and heart disease, the ideal amount of EVOO for health benefits was previously unclear. This study aimed to fill that gap.
Study overview
Researchers recruited 40 adults aged 18 to 79 who were at high risk for atherosclerotic cardiovascular disease (ASCVD). Over four weeks, participants followed a whole-food plant-based diet, with one group consuming four tablespoons of EVOO daily and another consuming less than one teaspoon.
Results indicated that both groups experienced significant reductions in LDL-C levels. However, those on the low-use EVOO diet had even greater reductions in total cholesterol and other key markers.
Expert insights
Dr. Monica Aggarwal, the study’s lead author, emphasized that while plant-based diets are generally healthier, the specific role of EVOO needed further exploration. Registered dietitian Monique Richard also highlighted that excessive fat intake, even from healthy sources like EVOO, could displace other beneficial nutrients.
Recommendations for EVOO consumption
Moderation is key for those looking to incorporate EVOO into their diet. Richard recommends consulting a registered dietitian to determine the appropriate amount of fat for individual dietary needs. Generally, 50-60 grams of fat per day is advisable for a 1500-1800 calorie diet.
In summary, while EVOO is a healthy fat choice, consuming it in moderation may yield the best results for heart health. Being mindful of overall fat intake and the sources of fats in your diet can help maintain optimal health.
