Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Olive, particularly in the form of extra virgin olive oil, is supported by scientific evidence for its beneficial effects on high triglycerides. Multiple clinical studies and meta-analyses have demonstrated that diets rich in olive oil—especially as part of the Mediterranean diet—can significantly lower serum triglyceride levels. The primary active constituents responsible are monounsaturated fatty acids (mainly oleic acid) and polyphenols, both of which are abundant in olive oil. These compounds have been shown to improve lipid profiles by reducing triglycerides and increasing HDL (“good”) cholesterol.

For instance, the PREDIMED study, a large randomized controlled trial, found that a Mediterranean diet supplemented with extra virgin olive oil led to significant reductions in triglyceride levels compared to a low-fat diet. Olive leaf extract has also been investigated, with some smaller studies suggesting modest triglyceride-lowering effects, but most of the robust evidence centers on olive oil consumption.

Mechanistically, olive oil appears to modulate lipid metabolism, reduce oxidative stress, and improve insulin sensitivity—all factors that contribute to lower triglyceride levels. Based on this body of evidence, olive oil is recommended by many health organizations as a beneficial dietary fat for managing dyslipidemia, including elevated triglycerides. However, it should be noted that the magnitude of triglyceride reduction may be moderate, and olive oil is most effective when used as a replacement for saturated fats within a balanced diet.

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