Best Olive oil to Increase HDL Cholesterol Levels in 2024

Cholesterol is a waxy substance that is found in the blood and is essential for the body to function properly. However, high levels of cholesterol can lead to various health problems, including heart disease. High-density lipoprotein (HDL) is often refer to as the “good” cholesterol, as it helps transport cholesterol from the arteries to the liver, where it can be use . In this article, we will discuss how olive oil can increase HDL cholesterol levels naturally.

what is olive oil ?

Olive oil is a type of oil that is extract from olives, the fruit of the olive tree (Olea europaea). It is a staple in Mediterranean cuisine and has been use for thousands of years for its culinary, medicinal, and cosmetic properties. Olive oil is renown for its rich flavor, versatility, and various health benefits.

Best Types of olive oil which increase HDL level

Here are seven brands that may help increase HDL levels:

Cobram Estate Extra Virgin Olive Oil:

Known for its robust flavor and high-quality EVOO. It has won numerous awards for its quality.

California Olive Ranch Extra Virgin Olive Oil:

Produced using a blend of different olive varieties, this oil is often praise for its freshness and fruity taste.

Olio Beato Organic Extra Virgin Olive Oil:

Certified organic and made from Italian olives. It is known for its well-balanced flavor profile and is suitable for various culinary applications.

Kirkland Signature Organic Extra Virgin Olive Oil:

This is Costco’s private label brand, offering organic EVOO. It’s famous for its affordability and quality.

Colavita Premium Extra Virgin Olive Oil:

A well-known Italian brand, Colavita is widely available and offers a smooth and fruity extra virgin olive oil.

O-Live & Co. Extra Virgin Olive Oil:

Produced in Chile, this EVOO is often praise for its fresh and grassy notes, as well as its high polyphenol content.

What is HDL cholesterol ?

HDL stands for High-Density Lipoprotein. It is a type of lipoprotein, which is a combination of lipids (fats) and proteins that transport cholesterol in the blood. HDL is often referred to as “good cholesterol” because it plays a crucial role in removing excess cholesterol from the bloodstream and transporting it to the liver for excretion.

How it’s Increases HDL Cholesterol Level Naturally?

Olive oil is one of the most healthful fats around. Research has shown that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol levels.Olive oil is a particularly beneficial fat for one’s health. Studies have demonstrated that one of the key ways in which olive oil promotes heart health is by increasing levels of HDL cholesterol in the blood.

Benefits of Consuming Olive Oil

Here are some of the key benefits

  1. Heart Health:
    • Olive oil is high in monounsaturated fats, particularly oleic acid, which is linked to heart health. These fats can help reduce bad cholesterol levels (LDL cholesterol) and increase good cholesterol levels (HDL cholesterol), contributing to a healthier cardiovascular system.
  2. Antioxidant Properties:
    • Olive oil contains powerful antioxidants, such as polyphenols and vitamin E, which help protect the body from oxidative stress. These antioxidants may have anti-inflammatory effects and contribute to overall well-being.
  3. Anti-Inflammatory Effects:
    • The polyphenols in olive oil have been shown to have anti-inflammatory properties. Chronic inflammation is associated with various health issues, including cardiovascular diseases, and regular consumption of olive oil may help mitigate inflammation.
  4. Cancer Prevention:
    • Some studies suggest that the antioxidants in olive oil may have protective effects against certain types of cancers. The Mediterranean diet, which is rich in olive oil, is associated with a lower risk of cancer.
  5. Weight Management:
    • Including olive oil in a balanced diet may aid in weight management. The monounsaturated fats in olive oil can contribute to feelings of satiety, potentially reducing overall calorie intake.
  6. Improved Digestive Health:
    • Olive oil has been linked to improved digestive health. It may help in the prevention or management of conditions like gastritis and ulcers, and it can also promote the absorption of nutrients.

 Foods that can increase HDL cholesterol levels

Here are some foods known for their potential to raise HDL cholesterol:

  1. Fatty Fish:
    • Fish rich in omega-3 fatty acids, such as salmon, mackerel, and sardines, can help increase HDL cholesterol. Aim for at least two servings of fatty fish per week.
  2. Nuts:
    • Almonds, walnuts, and other nuts are high in monounsaturated fats and can positively impact HDL cholesterol levels. However, nuts are calorie-dense, so moderation is important.
  3. Oats and Whole Grains:
    • Oats and whole grains like barley and brown rice contain beta-glucans, which have been linked to improvements in HDL cholesterol levels. They also provide fiber, which supports heart health.
  4. Legumes:
    • Beans, lentils, and chickpeas are excellent sources of soluble fiber, which can help raise HDL cholesterol. They are also low in fat and can be a healthy protein alternative.
  5. Fruits and Berries:
    • Berries, apples, grapes, and citrus fruits are rich in antioxidants and soluble fiber, contributing to heart health. They may also have a positive impact on HDL cholesterol levels.

olive oil

Foods to avoid to maintain healthy cholesterol levels

Here are some foods to limit or avoid:

  1. Saturated and Trans Fats:
    • Foods high in saturated fats, such as red meat, full-fat dairy products, and tropical oils (coconut oil, palm oil), can raise LDL cholesterol. Additionally, trans fats, often found in partially hydrogenated oils used in some processed and packaged foods, should be avoided.
  2. Processed and Fried Foods:
    • Processed and fried foods, especially those cooked in unhealthy oils, can contain high levels of trans fats and saturated fats. Examples include fast food, commercially baked goods, and certain snack items.
  3. Highly Processed Snack Foods:
    • Snack foods like chips, crackers, and cookies often contain unhealthy fats and high levels of refined carbohydrates. Opt for healthier snack options such as nuts, seeds, and fruits.
  4. Excessive Sugar and Refined Carbohydrates:
    • Diets high in added sugars and refined carbohydrates (white bread, white rice, sugary cereals) may contribute to weight gain and metabolic changes that can negatively impact cholesterol levels.
  5. Full-Fat Dairy Products:
    • While dairy can be part of a healthy diet, choosing full-fat options can contribute to increased saturated fat intake. Consider low-fat or fat-free dairy alternatives.
  6. Processed Meats:
    • Processed meats like sausages, hot dogs, and certain deli meats often contain high levels of sodium, saturated fats, and preservatives that can adversely affect cholesterol levels.
  7. Egg Yolks (in Excess):
    • While eggs are a nutritious food, the yolks contain cholesterol. For those trying to manage cholesterol levels, it’s advisable to limit the intake of egg yolks and focus on consuming egg whites or egg substitutes.
  8. Fast Food:
    • Fast food items are often high in unhealthy fats, sodium, and calories. Regular consumption can contribute to weight gain and negatively impact cardiovascular health.

HDL level age wise

Age Group: 20-29 years

HDL Cholesterol LevelDesirable
Men40 mg/dL or higher
Women50 mg/dL or higher

Age Group: 30-39 years

HDL Cholesterol LevelDesirable
Men40 mg/dL or higher
Women50 mg/dL or higher

Age Group: 40-49 years

HDL Cholesterol LevelDesirable
Men40 mg/dL or higher
Women50 mg/dL or higher

Age Group: 50-59 years

HDL Cholesterol LevelDesirable
Men40 mg/dL or higher
Women50 mg/dL or higher

Some lifestyle changes that can help increase HDL cholesterol levels

Here are several lifestyle adjustments you can consider:

  1. Regular Physical Activity:
    • Engage in regular aerobic exercise, such as brisk walking, jogging, swimming, or cycling. Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise.
  2. Maintain a Healthy Weight:
    • Achieving and maintaining a healthy weight is crucial for overall cardiovascular health. Losing excess weight, especially around the abdominal area, can positively impact HDL cholesterol levels.
  3. Quit Smoking:
    • Smoking can lower HDL cholesterol levels and increase the risk of heart disease. Quitting smoking has numerous health benefits, including improvements in HDL cholesterol levels and overall cardiovascular health.
  4. Limit Alcohol Consumption:
    • While moderate alcohol consumption may have some cardiovascular benefits, excessive drinking can lead to negative health effects, including increased triglyceride levels. If you choose to drink, do so in moderation.


Olive oil is a healthful fat that can increase HDL cholesterol levels naturally. Consuming two tablespoons of olive oil per day as part of a healthy diet can provide numerous health benefits. In addition to consuming olive oil, it is important to maintain a healthy lifestyle to maintain healthy cholesterol levels.


  1. Can olive oil’s lower cholesterol levels?
    Yes, olive oil can lower LDL cholesterol levels while leaving HDL cholesterol levels untouched.
  2. How much olive oil’s should I consume per day?
    The American Heart Association recommends consuming two tablespoons of olive oil’s per day as part of a healthy diet.
  3. What are the other foods that can increase HDL cholesterol levels?
    Other foods that can increase HDL cholesterol levels include fatty fish, nuts, whole grains, legumes, and fruits.
  4. What are the foods to avoid to maintain healthy cholesterol levels?
    Foods that are high in saturated and trans fats should be avoided to maintain healthy cholesterol levels. These include fatty meats, cheese, butter, cream, and processed foods.
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