How olive oil’s role in lowering apolipoprotein B and LDL particles is growing among heart health research
Apolipoprotein B (ApoB) has become a key marker for cardiovascular risk, and many readers are asking whether something as simple as olive oil can help bring it down. Here is what the most recent research says.
Does Olive Oil Lower Apolipoprotein B Levels?
Research suggests olive oil can help lower apolipoprotein B, especially when it replaces saturated fats in your diet. A 2011 controlled trial of 551 participants found that a traditional Mediterranean diet enriched with extra virgin olive oil produced a measurable reduction in ApoB compared with a low-fat control diet.
A 2024 study tracking people with insulin resistance found that replacing lard with olive oil lowered LDL cholesterol, reduced the number of LDL particles in the blood and helped the body clear those particles faster. Because each LDL particle carries one ApoB molecule, fewer particles means less circulating ApoB overall. The study did not directly report fasting ApoB levels but suggested olive oil may lower ApoB by helping the body remove LDL more efficiently.
What Does Olive Oil Do in a Mediterranean Diet for Heart Health?
A landmark 2018 trial of 7,447 Spanish adults at high cardiovascular risk found that a Mediterranean diet supplemented with extra virgin olive oil or mixed nuts reduced major cardiovascular events by about 30% compared with a reduced-fat diet.
The trial was not designed to measure ApoB as a primary outcome, but it offered strong evidence that a Mediterranean dietary pattern rich in extra virgin olive oil improves overall heart health. According to Princeton Longevity Center, diets low in saturated fat and refined carbohydrates, and rich in soluble fiber along with monounsaturated fats from olive or avocado oil, are most effective for improving ApoB levels.
Is More Olive Oil Always Better for Lowering Apob?
Not necessarily. A 2024 randomized crossover trial in 40 adults with cardiovascular risk found that a low extra virgin olive oil whole-food plant-based diet produced more pronounced reductions in LDL cholesterol than the same diet with high amounts of EVOO. Both versions improved cardiometabolic markers including ApoB, total cholesterol and glucose, but adding more olive oil on top of an already low-fat plant-based pattern appeared to blunt further lipid reductions.
“One of the key differences between a Mediterranean diet and a whole food plant-based diet is the amount of fat and specifically olive oil in the diet,” Monica Aggarwal, MD, FACC, lead author and clinical associate professor in the Division of Cardiovascular Medicine at the University of Florida, told Medical News Today. “I wanted to understand if the EVOO itself was good in a diet or just less bad than the alternative.”
What Other Foods Help Lower Apolipoprotein B?
Saturated fats are the main dietary driver of ApoB, so cutting them is the first step. “Saturated fats, found primarily in animal products and tropical oils, stimulate the liver to produce more ApoB-containing particles,” according to SiPho Health. Each VLDL particle the liver releases contains one ApoB molecule, so increased VLDL production directly raises ApoB.
Dr. Jeremy Rogers recommends building meals around vegetables, whole grains and lean proteins, and swapping in monounsaturated and polyunsaturated fats from avocados, almonds, walnuts and sunflower seeds, per Plotline. He points to the Mediterranean pattern as a practical template. “You can start by swapping butter for olive oil, choosing fish over red meat a few times a week and making sure vegetables fill half your plate,” he says.
This article was created by content specialists using various tools, including AI.
