Several studies have shown that regular consumption of olive oil, particularly as part of a Mediterranean-style eating pattern, is associated with lower total cholesterol and reduced risk of heart disease.

This effect is most pronounced when olive oil is used in place of less healthy fats rather than simply added on top of an already high calorie diet.

The monounsaturated fats in olive oil are less likely to promote cholesterol buildup in your arteries than saturated fats, such as those found in butter, lard, and processed foods.

However, olive oil contains about 120 calories per tablespoon. If you consume it in excess without adjusting your overall caloric intake, it could contribute to weight gain, which in turn may negatively impact your cholesterol levels. Moderation and balance are key.

Take action

Use extra virgin olive oil as your primary cooking and dressing oil. Replace saturated fats and margarine with olive oil in meals and salads.

Aim for about one to two tablespoons per day within a balanced, plant-forward diet.