Olive oil's percentage of monounsaturated fat remains the same after heating, even to high temperatures. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.
Regardless of the type, olive oil is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol. The health benefits of olive oil have been attributed to its antioxidant and anti-inflammatory properties.
The flavor compounds in Olive Oil are delicate and will evaporate when heated. Furthermore, heating olive oil does not damage the health benefits but it will make the olive oil lose flavor. Overall, Olive Oil is safe to cook with. Heating Olive Oil will not destroy the health benefits or turn olive oil unhealthy.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, which means the oil is less processed and contains more heart-healthy antioxidants.
In summary, olive oil can raise your levels of healthy cholesterol while reducing the LDL cholesterol which is harmful to the body.
Two tablespoons of extra virgin olive oil (EVOO) a day may decrease the risk of heart disease by improving blood levels of lipids and lipoproteins. EVOO with a higher phenol content can provide more health benefits than EVOO with a lower phenol content.
In a Spanish study that evaluated the LDL-lowering benefits of replacing 40 percent of saturated fats with unsaturated choices, participants who swapped saturated fat for virgin olive oil — a monounsaturated fat that doesn't raise cholesterol — had about a 7 percent reduction in their LDL levels after four weeks.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Extra virgin olive oil is the most stable oil to cook with and can be heated as high as 400 F (deep frying occurs at 350-375 F). Even when heated past its smoke point, virgin olive oils produce low levels of harmful compounds due to the high antioxidant content in the oil.
Olive oil and nuts are the main sources of fat in the Mediterranean diet. They provide unsaturated fat. When unsaturated fat comes from plant sources, it seems to lower levels of total cholesterol as well as low-density lipoprotein, also called LDL or "bad" cholesterol.
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.
A few small swaps can make a big difference to your cholesterol level. Many people say they don't notice the difference. Try: swapping butter to vegetable oil spreads like sunflower, olive or rapeseed oil spreads.
How quickly does oatmeal lower cholesterol? Current evidence suggests daily oatmeal intake can lower cholesterol in five to six weeks.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
People with raised cholesterol often wonder if it's OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It's much more important to limit the amount of saturated fat you eat.
Because of its host of benefits, it's a great way to start off your day. Not only that, but drinking olive oil on an empty stomach will help to coat and neutralize your stomach walls, and have a larger impact on your digestion and bowl movements that day.