Extra Virgin Olive Oil

[Kelvos]

Hi, after many tests I was diagnosed with Coronary artery disease, I have changed my diet, have not drunk alcohol now for 19 months & also been prescribed with Statins & Blood thinners. Over the past couple of months I have introduced a tablespoon of Extra Virgin Olive Oil first thing every morning as I believe the mono saturated fat in this helps to reduce the LDL cholesterol so was curious what your thoughts were on this? ❤️

[TasteLessFood4Life]

I dont have it separately, but use it in salads and all kinds of food instead of butter. I like olive oil a lot, so have enough of it. Some people say you need to have the purest form (i.e. extra virgin + sourced from 1 area). I am happy with any decent extra virgin oil. It is expensive though.

[Kelvos in reply to TasteLessFood4Life]

Hi, thanks for your reply, I know that the Mediterranean diet is recommended but does it help reduce the LDL levels or is it a myth? Is there any evidence or is it a sales pitch for selling the expensive olive oil? 👍

[TasteLessFood4Life in reply to Kelvos]

It is a good question - if you have genetically high cholesterol - I dont think it will move the needle a lot. Then, your best friend is statins, unfortunately. Surely, you can decrease it a bit by eating healthy and substituting olive oil for other but it wont be significant enough to make a difference or lower risk factor. It is all part of an overall healthy package.

[Lowerfield_no_more]

The heart healthy diet including the 'Mediterranean diet' outlined on the BHF webpages and elsewhere is part of a package of lifestyle measures which also include exercise, body weight management, alcohol and smoking all designed to reduce heart health risk. The 'healthy' diet part is based on good nutritious food with varied content, ideally avoiding or restricting intake of over processed food and additives such as salt and perhaps sugar. In my view taking a spoonful of olive oil each day will be of little benefit to you if it is an extra to what you would otherwise consume. You might however be better served by proportionately substituting olive oil in cooking or as a dressing for other fats that you eat, especially say by cutting down on saturated fat in meat or reducing butter intake by spreading thinner. Otherwise I am not aware of any link with taking olive oil like a supplement as a means to reduce LDL. Perhaps there is some hard 'real' evidence out there that it does and another member can provide it.

[GeorgeGlass in reply to Lowerfield_no_more]

reducing ldl is not proven to reduce heat events. Triglycerides to hdl ratio is most important. Try to get as close to a1:1 ratio and heat attack concerns will disappear in 99% of people.

[JFJ131]

what about the school of thought that saturated fat is not actually the culprit of heart /health issues. Yes, processed food are bad, absolutely….and I believe olive oil is good for us, but my understanding is that meat, butter, etc is actually good for us. It’s the carbs that damage. Just my thoughts and understanding.

[Kelvos in reply to JFJ131]

Thank you for your reply JFJ131

Just to clarify I try not to eat carbs & don’t eat bread, potatoes or pasta, it is difficult to cut all carbs out but I do try. I take your point about red meat and butter but I don’t eat red meat now and have not eaten cheese since last October, try to keep to fish, chicken or tofu.

I was going to the gym regularly until my daughter was diagnosed with ovarian cancer in March so my efforts have been prioritised by supporting her with this fight of which is all good at this moment in time.

I have just added the olive oil to try and help things but I will not know until another check up if required, the difference between Cardio & Cancer, no follow up screening or checks just lifestyle changes.

Thanks for your support ❤️

[Lowerfield_no_more in reply to Kelvos]

What is wrong with eating good bread or potatoes or pasta? Or modest quantities of red meat? I eat all of these and cheese as well. All as part of a nutritionally sound varied and balanced diet, without rubbish. But tofu?! The enjoyment of good food is one of life's gifts so I don't deny myself that pleasure, nor do I feel guilty about what I eat, and I still manage to stay as healthy as I would like to be for my advancing years, and keep my body weight in check.

[Kelvos in reply to Lowerfield_no_more]

Hi,

Sorry I forgot to say one of the reasons that I don’t eat bread anymore is due to the fact that some years ago I was borderline diabetic so cut it out & went onto a low carb diet, the problem went away. The other reason I don’t eat bread is when I was young I loved bread & grew up on doorstep sandwiches but these days bread does not love me, it bloats me & makes me feel unwell so nothing related to my current health issue but thank thank you your reply is appreciated.

[devonian186 in reply to Lowerfield_no_more]

I think moderation and variety in all things are the catchwords. Plus look out for rubbish. For example low fat yoghurt often has many undesirable ingredients added including sugar and what goes into alternative milks are often not good for you.

[CarolingTeacher in reply to Lowerfield_no_more]

You are so lucky you can have it without issues Some of us suffer from insulin resistance, weight issues, pre-diabetes, inflammation, etc., and those white carbs can cause some serious issues so we can’t eat it. They also can affect heart health. Three small examples are in the quote below:

“Rice, bread, pasta, and snacks made from white flour are missing their healthy fiber, vitamins, and minerals. Refined grains quickly convert to sugar, which your body stores as fat. A diet high in refined grains can cause belly fat, which studies link to heart disease and type 2 diabetes.” (WebMD, Aug 28, 2023)

[Smits1980 in reply to Kelvos]

I’ve had a heart bypass and also changed my diet massively with the help of cardio rehab. Olive oil is fine so long as it’s not heated. Sounds to me like you are doing what you should be doing but you can probably get the food fats you need from oily fish, avacado and walnuts. Fish- best are sardines, mackerel and salmon. Anything else doesn’t give you the omega 3. Also good to eat plenty of grains and pulses if possible.

[JFJ131 in reply to Kelvos]

Thanks for sharing your thoughts and tips. Sorry to hear about your daughter… very best wishes to you and her in this fight.

[JFJ131 in reply to Kelvos]

Thanks for sharing your thoughts and tips. Sorry to hear about your daughter… very best wishes to you and her in this fight.

[Shabana1974 in reply to JFJ131]

It is actually good for you. I switched to butter after my heart failure diagnosis as I was using Ultra-processed spreads. Dr Saira Hameed s book The Full diet is a mind blowing tool. She's a PhD Dr Based at St Mary's Hospital London. There is also a section in her book for Clinicians advising them to keep an eye on patients and reduce medication when necessary. The group I am part of is full of people that have been on the full diet journey for 5 years and it's actually reduced there cholesterol and some causes removed the need for medication completely. Also reducing diabetes and pre diabetes.

[Larivee in reply to Shabana1974]

Processed foods will shorten your life. Unfortunately people want convenience, not healthy diets.

[chrisbattle]

Hi Kelvos

There's a podcast called the Doctor's Kitchen, and one of the Doctors on the show said EVOO is very good for you, and you can drink it from the bottle, as far as he was concerned!

I tried to take a spoonful every morning, but it upset my stomach. Now I add it to most meals, especially rice or anything with a source and find it easier to stomach. I think that a good glug makes a chicken biriyani taste better. Also, I often use EVOO instead of butter, eg on a jacket potato or in mash. this cuts down on salt as well.

C

[Kelvos in reply to chrisbattle]

Thanks Chrisbattle,

I listened the the episode today and was very informative and interesting, what I did take from it is I probably am not having enough daily, thanks again. ❤️

[sandandkev]

It'll be difficult as the statin will reduce bad cholesterol

[Arizona18]

I also use extra virgin olive oil on a regular basis and after much research believe it is worth the extra cost over "regular" olive oil. However, don't think I or my stomach/ulcers could handle it by the teaspoon, lol! Fyi I was prescribed Zetia in addition to my statin. Zetia is targeted for LDL, has worked surprisingly well and blood tests confirm I have reached the lower goal for high risk cardiac patients. Hope this helps a little and best of luck with your many lifestyle changes.

[Faub]

Hello I think you'll find this podcast episode very useful open.spotify.com/episode/07...

It's from ZOE science and nutrition and very interesting about cholesterol. EVO oil, has good cholesterol but, like everything, should be taken in moderation. Nuts are also a great source or HDL cholesterol.

[Kelvos in reply to Faub]

Hi Faub,

Great episode and really helpful, thanks for sharing ❤️

[Gigi70]

I have been struggling with the right dietary measures gir inherited high LDL for 11 years

I have mostly adopted the ideas of Ornish and Esselstyn’s fat free plant based dietary guidance. Both are top American cardiologists and are quite clear that particularly animal fats raise LDL levels especially if your HDL is low. They along with others who adhere to the China study findings are clear that without the fatty foods of the rich nations heart disease is rare,

Check them both these heart disease guys out they both have recipe books, but be very cautious that the Mediterranean theories of diet and olive oil consumption are flawed as these populations have other genetic characteristics which we do not have.

Kindest

Michèle

[pasigal in reply to Gigi70]

I tried Esselstyn/Ornish and it definitely works to lower LDL, even on top of statins.

[Gigi70 in reply to pasigal]

hi

I’ve been on the Esselstyn’s diet for 11 years but I cannot take huge doses of statin drugs, I have the familial severe LDL and certainly at the start when I had terrible angina and high ldl cholextrrol this diet improved the chest pain on exertion in days.

I also spoke to Esselstyn’s himself. But even being a strict fat free plant based eater has not saved me from disease progression and I recently had a massive MI and 3cardiac arrests I thought I was protected. But other genes are clearly at play as with my mothers family, who all had this disease,

So I now have some fish and some olive oil as the surgeon suggested. My LDL was low the whole time?

Kindest

Michèle

[Desertflowerchild in reply to Gigi70]

As I recall the China study highlighted not just problems with animal fats, but also with animal proteins. In any case, I largely eat whole food plant based, but not fat free -- I do include nuts and seeds on a daily basis, and less regularly, avocados, and olive oil. I can't determine the bottom line on evoo - that is, whether it is actually healthy in and of itself or just not as bad as the alternatives.

[Larivee]

I take a table spoon of extra virgin olive oil each morning. More for anti inflammatory reasons. Seems to reduce general pain in my joints.

[honeybubs]

Hi Kelvos I have extra virgin oil on salads with sourdough bread as well. I don’t eat bread but sourdough is a healthier option as there is no sugar etc. They do really lovely sourdough now in supermarkets I like the soft sliced ones as some can be really hard. Also you aren’t supposed to cook with extra virgin oil at high temperatures as it turns into bad fats. I use sunflower oil to cook with but only occasionally cook that way as I boil most of the time. I looked up nuts and avocados etc there are many foods that are good for you. My favourite lunch is avocado on a slice of sourdough with sliced ribbons of cucumber and add any other salad options and pour a little extra virgin olive oil over it before serving. I don’t think I could just drink it on its own. Good luck.

[Topper60]

I think on these things you have to back you're own judgement. The internet is a big place and for everything recommended as healthy there will be some report / research saying it isn't.

[Cavalierrubie]

l have a friend who had a mild stroke and his cholesterol was high. He wouldn’t take statins. He took a tablespoon of extra virgin olive oil for a few weeks and his cholesterol came down in range. Proof that there is something in this. I am not advocating that this should take the place, or is any better than statins and that you should follow this. Just do your own research.

[nilmonisikdar40]

HI Kelvos, I am delighted you have taken to healthy life style including dietary nanagement. Exra virgin olive oil is good because 73% is unsaturated fat and only 14% is saturated fat. Apart from that exercises mainly cardiovascular exercises and means to reduce weight are equally important. Too much of everything is not good and mind portions of food is important.

[Darkandlong]

A good balanced diet, excluding processed food is always a good option to reduce ‘bad’ cholesterol. Organic extra virgin olive oil introduced into your diet to replace saturated fats is good, not sure that a spoonful a day will make that much difference. I believe that avocado oil is beneficial too. I gave up smoking four years ago. However, I take Co-enzyme Q-10 every day to improve my energy and reduce fatigue - often a side effect of taking statins. I wish you well with your efforts.

[Ennasti]

I have never had a weight problem, and I also have never had high cholesterol - yep it’s all anecdotal. However, my belief system is that you should ignore a lot belief systems related to food and expressed by others. Haha

I believe it is prepackaged and processed food and drinks which are the issue. Not carbs, not meat, not sugar per se but the hidden ingredients and additives in food that you buy from supermarkets. All prepackaged food is filled with sugar, sodium or fats, and not sugar such as cane sugar or healthy fats or even just a pinch of salt, but things like corn syrup and large amounts of sodium per gram - it’s all in excess! Eat fruit, vegetables, seafood, with some poultry, meat and dairy.

My philosophy in simple terms is: If it doesn’t swim in the sea, fly in the air, roam on the land, or grow from the earth or trees, don’t eat it.

[JFJ131 in reply to Ennasti]

Well summed up!

[Beith]

I've been taking two dessert spoonsful of EVOO daily for several years. I started after watching one of Dr Michael Mosley's TV programmes. He recently reprised the recommendation as part of his 'Just One Thing' podcast series: bbc.co.uk/programmes/m001y2z6

[Kelvos in reply to Beith]

Hi Beith,

I listened to this episode today, again very informative and after hearing from 3 different sources now it is evident that EVOO is good for with many benefits not just heart related, thank you for sharing. ❤️

[Jedi14]

I would substitute it for cooking oil. Fish is better if you want it neat.