This So-Called “Heart-Healthy” Fat is Doing More Harm than Good | And it's blocking your body’s ability to lower heart disease risk
Vincent E. Cording Longevity Mentor and Author
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Olive Oil and Heart Disease Risk: Examining the Impact of Extra Virgin Olive Oil on Cardiovascular Health
Switching from an omnivorous diet to one rich in nuts, fruits, and vegetables with a light dressing is recognized by some as an effective strategy for individuals at risk of heart disease to reduce body fat levels. However, for some, adding a generous amount of extra virgin olive oil (EVOO) may not align with an optimal heart-healthy lifestyle.
A research team from the University of Florida and the National Institute of Diabetes and Digestive and Kidney Diseases conducted a study to better understand the effects of plant-based diets on individuals at risk for atherosclerotic cardiovascular disease. While vegan and Mediterranean diets have been praised for their cardiovascular benefits, the role of EVOO in reducing cholesterol levels remains a topic of debate.
The Role of Extra Virgin Olive Oil in a Heart-Healthy Diet
The Mediterranean diet, contrary to what some vegans state, includes animal-derived fats, and incorporating the commonly recommended amount of olive oil can result in fat consumption reaching nearly half of total energy intake. Previous studies have yielded conflicting findings regarding the benefits of different Mediterranean diet components, and limited evidence exists on whether combining olive oil with a low-fat, whole-food plant-based diet benefits those at risk for heart disease.
To explore this issue, researchers recruited 40 adults aged 18 to 79 for an eight-week dietary intervention. Participants followed a carefully structured vegan diet, alternating between a high EVOO phase and a low EVOO phase. For four weeks, they consumed an additional four teaspoons of EVOO per day, followed by a week-long break before switching to a version of the diet with minimal EVOO for another four weeks.
Effects on Cardiometabolic Health
Both versions of the diet resulted in improvements in cardiometabolic profiles, including reductions in cholesterol, blood sugar levels, and inflammation compared to baseline measurements. However, the sequence in which participants followed the diets influenced their cholesterol levels.
Participants who started with a high EVOO diet and then transitioned to a low EVOO diet experienced a notable drop in low-density lipoprotein (LDL), often referred to as 'bad' cholesterol. Conversely, those who consumed minimal olive oil first and later increased EVOO intake did not experience the same LDL reduction, suggesting that adding EVOO after a period of low consumption may hinder its cholesterol-lowering effects.
The Impact of Saturated Fat in Olive Oil
Researchers suggest that even the small amounts of saturated fat found in EVOO may influence the liver’s ability to process LDL cholesterol. This could lead to an accumulation of LDL in the bloodstream, potentially raising the risk of stroke and heart attack.
"Decreased intake of extra virgin olive oil may yield increased lipid lowering than relatively greater consumption," the researchers state in their published findings.
While the study accounted for factors such as sex and body weight, all participants were classified as having borderline to high risk for atherosclerotic cardiovascular disease (ASCVD). Furthermore, the differences in LDL reductions between diet phases were not substantial, particularly when the low EVOO phase followed the high EVOO phase. Despite this, both diet variations demonstrated significant health benefits.
"Although both diets improved the metabolic phenotype, a low EVOO intervention may provide superior LDL-C lowering in individuals at highest risk," the researchers conclude.
Implications for Heart Disease Prevention
For those at elevated risk of heart disease, reducing extra helpings of olive oil may be a key consideration. While further research is needed to assess the long-term effects of EVOO intake within plant-based diets, these findings highlight the importance of dietary fat sources and their role in cardiovascular health.
"Addition of extra virgin olive oil after consuming low amounts within a whole food, plant-based diet may impede risk reduction," the researchers note. "Consideration of optimal sources of dietary fats as well as quantity of extra virgin olive oil within a risk-lowering vegan dietary pattern may vary depending on dietary context and risk level."
This study serves as another reminder that dietary choices play a critical role in health outcomes, reinforcing the need for careful consideration of fat intake within heart-healthy eating patterns.
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