Extra Virgin Olive Oil & Cholesterol Reduction
The Surprising Benefits of Drinking Olive Oil (Yes, Really!)
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For years, extra virgin olive oil (EVOO) has been a cornerstone of the healthy Mediterranean diet, lauded for its heart-protective benefits and delicious flavor.But what if we told you how you use your EVOO could be even more impactful? Recent research suggests a surprisingly simple way to boost its benefits: drinking a small amount on an empty stomach. Let’s dive into the science, the how-to, and how to seamlessly incorporate this ancient practice into your modern life.
Why Drink Olive Oil? The Science Behind the Sip
Traditionally, olive oil has been celebrated for its culinary uses and health benefits when consumed as part of a meal. But a growing body of research, notably a study published in Nutrients in 2023, is highlighting the potential of consuming EVOO on its own.
This study found that drinking about 1.5 tablespoons of extra virgin olive oil first thing in the morning could improve several key health markers. Specifically, researchers observed improvements in blood lipid profiles – that’s your cholesterol and triglycerides – after consistent daily consumption.
But why? The answer lies in the unique composition of EVOO. It’s rich in monounsaturated fats, powerful antioxidants called polyphenols, and anti-inflammatory compounds. These components work synergistically to:
Improve Cholesterol Levels: EVOO can help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.
Reduce Inflammation: Chronic inflammation is linked to numerous diseases, and EVOO’s anti-inflammatory properties can definitely help combat it.
Protect Blood Vessels: Polyphenols help protect the lining of your blood vessels, promoting healthy circulation.
Boost Antioxidant Intake: EVOO is a fantastic source of antioxidants, which neutralize harmful free radicals in the body.
And speaking of polyphenols-so if you want to up your intake of those, go for the EVOO.
How to Incorporate Olive Oil into Your Morning Routine
Okay, you’re intrigued. But the thought of downing a spoonful of olive oil might not sound appealing. Hear’s how to make it palatable and part of your routine:
Start Small: Begin with just 1 teaspoon and gradually increase to 1-2 tablespoons as you get used to it.
Choose High-Quality EVOO: Not all olive oils are created equal. Look for extra virgin olive oil that is cold-pressed, ideally from a single source, and stored in a dark glass bottle to protect it from light and oxidation. A peppery finish is a good sign of high polyphenol content!
Drink it Straight (If You Can): The study participants simply drank the olive oil on an empty stomach, about 30 minutes before breakfast.
Mix it Up: If the taste is too strong, try mixing the olive oil with a little lemon juice, a pinch of sea salt, or a dash of warm water.
* Add it to a Morning Beverage: A shot of EVOO blends surprisingly well into a morning smoothie (see recipe ideas below!).
Beyond the Sip: Maximizing Olive Oil’s Benefits Through Diet
Following a Mediterranean diet eating style makes it easy to incorporate more extra-virgin olive oil into your life. We have several Mediterranean diet meal plans to choose from, depending on your goals. So whether you want more energy, healthier blood pressure or just want to [age gracefully and healthfully](https://www.eatingwell.com/7-day-mediterranean-diet-meal-plan-for-healthy-