Does Olive Oil Lower Cholesterol?

In a few words:

High-polyphenol extra virgin olive oil can help protect LDL (“bad”) cholesterol from oxidative damage. It may also have a small, modest effect on cholesterol levels more broadly, especially in people who already have higher cholesterol. Think of it as a supportive part of a healthy diet and lifestyle, not a fix on its own or a replacement for medication.

Ask most people if olive oil is good for cholesterol and you'll get a confident yes, usually followed by not much else. It's one of those health claims that's been repeated so often it's stopped being questioned - even though the research is more specific, and more useful, than people realise 

That’s where questions like “does olive oil reduce cholesterol?” or “is olive good for cholesterol?” actually start to matter, because the science is more specific than the general assumption.

So that's what we're doing today: pulling apart what the evidence on olives and cholesterol actually shows, how much you'd realistically need, and who should be a bit more careful with the claims.

Does olive oil actually lower cholesterol?

There is some research highlighting this - but the ‘how’ and ‘how much’ matter. Regular extra virgin olive oil is linked with improvements in cholesterol markers and tends to nudge cholesterol markers in the right direction - high-polyphenol extra virgin olive oil does more. 

Most of the olive oil benefits for cholesterol seen in research relate less to changing overall cholesterol numbers and more to how LDL particles behave once they’re in the bloodstream.

Research shows it can help protect LDL (the “bad”) cholesterol from oxidation - the process that increases its potential to harm artery walls - and improve HDL’s ability to clear cholesterol. But the effect is a modest, supportive one, not a replacement for medication or a magic fix. 

The best-evidenced benefits are:

• Protects LDL cholesterol from oxidation - This is the strongest, most consistent finding in the research, and the specific mechanism behind the EU's approved olive oil health claim

• May improve HDL ("good") cholesterol function - helping it clear cholesterol from the bloodstream more efficiently, rather than just raising the number on a blood test

• May modestly reduce total cholesterol and LDL particle numbers - an effect that's real but small on its own, and clearest in people who already have raised cholesterol

That first point matters more than most articles let on. It's not just how much LDL cholesterol you have - it's whether it's oxidised. Oxidised LDL is what triggers inflammation and drives plaque build-up in arteries (atherosclerosis), and this is where high-polyphenol olive oil does its clearest work.

What the research actually shows

A small study in Kuopio followed 25 healthy men. Each of them tried two olive oils over separate three-week periods - one low in polyphenols and one much higher.

The differences between them were clear. The high-polyphenol olive oil reduced LDL cholesterol particles by almost 12%, lowered a key blood marker linked to LDL levels by around 6%, and reduced small, dense LDL (the type most closely linked with heart disease) by over 15%. 

The low-polyphenol oil didn’t show the same benefits, and in some cases the results even moved in the opposite direction.

This is also the basis for the EFSA-approved health claim that olive oil polyphenols protect blood lipids from oxidative stress - one of the few olive oil claims with backing at EU level.

More recently, a 2025 randomised clinical trial led by cardiologists at the National and Kapodistrian University of Athens looked at this in people with raised cholesterol - a population most olive oil research doesn't bother with

Fifty patients were split into two groups. One used a lower-polyphenol oil (414mg/kg) but in a higher daily amount, while the other used a more concentrated, high-polyphenol oil (1021mg/kg) from Koroneiki olives in a smaller daily amount.

The total polyphenol intake was the same in both groups, but even with that balance the results weren’t the same. The higher-polyphenol oil group saw bigger improvements in total cholesterol, along with rises in HDL (“good”) cholesterol and drops in lipoprotein(a), which is another marker linked with heart health risk.

The takeaway here is simple - it’s not about loading up on olive oil. A smaller amount of a high-polyphenol one seemed to do more than a larger amount of a weaker one. That really comes back to quality over quantity - which is what we’re all about at MasWorth.

Keeping this honest

We’re not going to pretend olive oil is a quick fix for cholesterol, because the research doesn’t show that either. When you look at trials together, the changes in cholesterol numbers from olive oil alone are very small - LDL and HDL barely move per 10g a day. That’s exactly why it’s not a replacement for medication or treatment from a doctor.

Where things get more interesting is quality, not quantity. High-polyphenol olive oils have been shown to improve how LDL behaves in the blood, especially around oxidation - and that’s what sits behind the EU health claim. 

And when you zoom out to longer-term studies, the picture gets more interesting. Large studies suggest that each extra 10g of olive oil a day is linked with a lower risk of heart disease and mortality over time - but again, the effect is steady rather than dramatic.

So the honest position is this: olive oil helps, but mostly as part of the bigger picture - a smart, supportive choice alongside medication, diet and lifestyle It works best when it’s used in place of saturated fats like butter or processed fats, and as part of a Mediterranean-style diet rather than on its own.

How much olive oil should you use, and what type actually matters

If you’re looking at the olive oil benefits for cholesterol, the next question is really simple: how much should you use, and what type actually makes a difference. This is where the research gets more practical, and where it stops being about olive oil in general and starts being about getting the details right.

What’s the recommended amount of olive oil to lower cholesterol

Most of the clinical trials sit around 8-25ml a day (roughly 1-2 tablespoons) and the more concentrated oils tend to work at the lower end of that range. There's no evidence that more is better past this point. Polyphenols aren't the kind of thing you can stack up like a vitamin, and extra olive oil is still extra calories.

What type of olive is good for cholesterol

This is the part that gets skipped over constantly, and it's arguably more important than the amount. Under EU Regulation 432/2012, an oil only qualifies for the official "protects blood lipids" health claim if it contains at least 5mg of hydroxytyrosol and its derivatives per 20g of oil - roughly 250mg/kg of polyphenols. A lot of supermarket extra virgin olive oil doesn't get close - especially if it's been sitting on a shelf for months. Polyphenols fade with time, even in a well-made oil.

If the cholesterol benefits are what you're after, look for:

• A stated polyphenol content (ideally lab-verified, in mg/kg)

• Early harvest dates (typically October-November)

• Recent bottling - freshness matters as much as origin

Both MasWorth Family Groves (965mg/kg) and November Polyphenols (1200+mg/kg) sit well above the threshold the research is actually built on - independently lab-tested, early-harvest EVOOs from Greece. If you want the full breakdown of what to look for, our guide to choosing the best high polyphenol olive oil in the UK covers it properly.

How to use olive oil

For the strongest effect, use it raw where possible - stirred through, drizzled over, added at the table rather than in the pan from the start. Moderate cooking heat won't undo the benefit, but the more delicate compounds hold up better without it.

Who should be cautious

• If you have familial hypercholesterolaemia or very high LDL, diet on its own won’t be enough. This is a genetic condition that usually needs medical treatment, and most of the studies we’ve looked at don’t include people with it for that reason.

• If you’re already on cholesterol-lowering medication, olive oil should be seen as something that works alongside it, not instead of it. Any changes to prescribed treatment should always be discussed with your GP first.

• If you're watching your weight, remember a tablespoon of olive oil is still around 120 calories. The benefit comes from what it replaces in the diet - things like butter, refined oils or processed spreads - rather than simply adding it on top.  

• And if you have a known allergy to olives or olive oil, it goes without saying, but it’s still important: it’s one to avoid entirely, regardless of any potential benefits.

The practical takeaway

Aim for around 1-2 tablespoons (roughly 15-25ml) a day of a high-polyphenol extra virgin olive oil like November or MasWorth Family Groves. It’s really about prioritising polyphenol content over volume - a smaller amount of the right oil does more than a larger amount of an average one.

Use it raw where you can, or add it after cooking to keep more of the good stuff intact, think of it as part of the bigger picture, alongside fibre, staying active, looking after weight, and any medication your doctor has prescribed.

Most importantly, keep expectations grounded. The olive oil benefits for cholesterol are real, but they’re modest, and they tend to show up most clearly in people who already have higher cholesterol to begin with.

If you want to go deeper into how this works in practice, we’ve covered the science in more detail in our High-Polyphenol Olive Oil Health Benefits piece, and broken down what actually makes an oil effective in real-world use in our November olive oil breakdown.

Frequently Asked Questions

Does olive oil actually lower cholesterol, or just protect it?

Both, just to different degrees. The strongest evidence is around protecting LDL from oxidation. There’s also evidence for lowering total cholesterol and LDL levels, but the effect is more modest and tends to show up more clearly in people who already have higher cholesterol.

What counts as "high-polyphenol" olive oil? 

As a rough guide, look for oils around 250mg/kg polyphenols or higher, or those that meet the EU health claim threshold (5mg hydroxytyrosol and related compounds per 20g of oil). Regular supermarket extra virgin olive oil is typically well below this.

Is more olive oil always better for cholesterol? 

No - more isn’t necessarily better here. The better-quality trials suggest a smaller amount of a stronger oil can outperform a larger amount of a weaker one. Beyond around 20-25ml a day, you’re mostly just adding extra calories rather than extra benefit.

Can olive oil replace my cholesterol medication? 

No. It’s a supportive part of the diet, not a replacement for prescribed treatment. Always speak to your GP before making any changes to medication.

Scientific & Nutritional Information

The information on this website is provided for educational and informational purposes only and summarises published scientific research and general nutritional information relating to olive oil and olive polyphenols. It is not intended as medical, nutritional or dietary advice and should not be relied upon as a substitute for advice from your doctor, registered dietitian or other qualified healthcare professional.

Scientific studies reflect the findings of their respective authors and should not be interpreted as evidence that the same results will occur for every individual or from the consumption of any particular product.

Any health claims made in relation to our products are limited to those expressly authorised under applicable UK and EU nutrition and health claims legislation.