LDL Cholesterol
Low-Density Lipoprotein (LDL) Cholesterol – “Bad” Cholesterol
LDL cholesterol is often called “bad” cholesterol because high levels can lead to plaque buildup in the arteries (atherosclerosis). This narrows arteries, restricts blood flow, and increases the risk of heart disease and stroke.
Olive Oil and Heart Health
Olive oil is rich in monounsaturated fatty acids (MUFAs), which raise “good” HDL cholesterol and lower “bad” LDL cholesterol. Among plant-based cooking oils, olive oil has the highest MUFA content.
Fatty Acid Composition in Olive Oil
- Monounsaturated (MUFA) – mainly oleic acid (≈ 55–83%)
- Polyunsaturated (PUFA) – linoleic acid (omega-6) and α-linolenic acid (omega-3, small amounts)
- Saturated – palmitic and stearic acids (lower amounts)
Phytochemicals
Polyphenols
- Antioxidant → protect oil from oxidation, preserve freshness
- Anti-inflammatory → may lower inflammation-related disease risk
- Flavour & Aroma → peppery, grassy, pungent notes
- Health Benefits → linked to protection against cardiovascular disease, cancer, Alzheimer’s
- Immunomodulatory → influence white blood cell activity, cytokine production
Triterpenes (e.g., oleanolic acid, maslinic acid)
- Antioxidant, anti-inflammatory, potential anti-cancer
- Cardioprotective, neuroprotective, anti-tumoral
- May regulate glucose and insulin pathways → possible diabetes benefits
Phytosterols (mainly β-sitosterol)
- Reduce cholesterol absorption
- Lower LDL cholesterol → cardiovascular protection
- Contribute to oxidative & thermal stability of olive oil
Squalene
- Antioxidant, emollient → supports skin health
- Possible role in cancer prevention (ongoing research)
Pigments
- Chlorophylls → antioxidant, green colour in unrefined oils
- Carotenoids (β-carotene, lutein) → antioxidant, eye health
Vitamins
Vitamin E (mainly α-tocopherol)
Powerful Antioxidant:
- Fat-soluble, protects cell membranes from oxidative damage.
- Prevents lipid peroxidation in LDL cholesterol, reduces risk of atherosclerosis.
- Works synergistically with olive oil polyphenols to preserve freshness and health benefits of the oil.
Cardiovascular Health:
- Helps reduce oxidative stress on blood vessels.
- May contribute to lowering risk of heart disease.
Skin Health:
- Promotes skin repair, elasticity, and protection against UV damage.
- Used in dermatology for wound healing and anti-aging.
Immune Support:
- Enhances immune function by supporting T-cell activity.
Vitamin K
Blood Clotting (Coagulation):
- Essential for synthesis of clotting factors (II, VII, IX, X).
- Helps maintain proper wound healing and prevents excessive bleeding.
Bone Health:
- Involved in carboxylation of osteocalcin, a protein critical for bone mineralization.
- Regular intake may help reduce risk of osteoporosis.
Vascular Health:
- Plays a role in preventing vascular calcification by activating proteins that regulate calcium deposition in arteries.
Synergy with Healthy Fats:
- Being fat-soluble, Vitamin K in olive oil is more bioavailable and efficiently absorbed.
Minerals & Trace Elements
While extra virgin olive oil is not considered a major source of dietary minerals, it does contain small but potentially meaningful amounts of trace elements derived from the olive fruit and the soil in which the trees grow. These include iron, calcium, potassium, magnesium, and phosphorus—all present in very low concentrations, yet each playing a role in cellular function, nerve signaling, and bone health. Minute quantities of manganese, zinc, and copper may also be present, contributing to enzymatic reactions and antioxidant defenses in the body. Though the levels are modest compared to other foods, these trace elements, combined with the oil’s polyphenols, vitamins, and healthy fats, add to the overall nutritional matrix of extra virgin olive oil, making it more than just a source of calories—it becomes a subtle but synergistic contributor to long-term health.
