Does Olive Oil Lower Triglycerides?

By Ray Baker

A 2021 meta-analysis of 34 randomised trials found that each extra 10 grams of olive oil per day (about two teaspoons) changed blood triglycerides by less than half a milligram per decilitre, on average [1]. That might surprise you if you’ve been drizzling olive oil on your meals hoping it would bring down high triglycerides. So, does olive oil lower triglycerides? The honest answer is not directly, and I’ll explain why. (This is general information, not medical advice.)

Does olive oil lower triglycerides?

On its own, does olive oil lower triglycerides? The evidence says no. A 2021 meta-analysis of 34 trials reported a trivial change of 0.39 mg/dl per 10 g daily increase in olive oil [1]. The real benefit appears when olive oil replaces less healthy fats inside a whole Mediterranean dietary pattern, which supports healthier triglyceride levels over time [2].

Key takeaways

• Olive oil alone does not significantly lower triglycerides, even at higher daily intakes [1].
• Replacing butter and other saturated fats with olive oil as part of a Mediterranean diet may support healthier triglyceride levels [2][3].
• Polyphenol-rich extra virgin olive oil improves HDL cholesterol and reduces inflammation, but does not directly lower triglycerides [2][4].
• The European Food Safety Authority (EFSA) found insufficient evidence to establish a cause-and-effect relationship between olive oil and the maintenance of normal fasting blood triglycerides [5].
• Dietary changes such as eating oily fish, cutting sugar and limiting alcohol are far more effective for lowering high triglycerides [3].

Why triglycerides matter after 50

Routine blood work often flags triglycerides once we move past middle age. The current NHS guidance used in the UK says adults should aim for a fasting triglyceride level below 1.7 mmol/l. A reading above 10 mmol/l is classed as severe hypertriglyceridaemia and needs urgent attention [3]. High triglycerides are linked with a greater chance of fatty liver, pancreatitis and, over time, heart trouble. That is why so many of us want a simple fix. I get it. When my own doctor mentioned the number, I wondered whether small tweaks, like using more olive oil, could make a difference. That is the question behind this article: does olive oil lower triglycerides, or is the rest of the plate doing the work?

What the science actually says

So does olive oil lower triglycerides by itself? The picture becomes clearer when you look at the weight of evidence. A 2019 network meta-analysis of 30 human intervention studies found that the effect of olive oil on triglycerides was not from the oil acting alone. Instead, the benefit was mediated through following a Mediterranean diet. The oil’s lipid fraction and its polyphenols helped improve HDL cholesterol and lowered markers of inflammation, but the drop in triglycerides seemed to come from the overall eating pattern rather than a direct “dose” of olive oil [2]. Meanwhile, the EFSA Panel on Dietetic Products, Nutrition and Allergies assessed health claims in 2011 and concluded that the evidence was insufficient to establish a cause-and-effect relationship between olive oil and the maintenance of normal fasting blood triglycerides [5].

A 2023 scoping review for the Nordic Nutrition Recommendations described a 2019 meta-analysis of 27 randomised trials in which olive oil increased triglycerides when compared with oils rich in omega-3 polyunsaturated fats, such as flaxseed or walnut oil. It did not raise triglycerides when compared with saturated fats or omega-6 oils [6]. That might sound worrying, but it simply means that if you swap omega-3-rich oils for olive oil without changing anything else, your triglycerides could edge upward. The real-world solution is not to fear olive oil but to use it wisely within a balanced plate.

The role of polyphenols

If you are asking does olive oil lower triglycerides, the polyphenols are not the direct answer. Extra virgin olive oil contains polyphenols, natural antioxidants that give the oil its peppery bite and deep colour. A 2023 systematic review and meta-analysis showed that olive oil polyphenols significantly improved HDL cholesterol and helped maintain a healthy antioxidant and inflammatory status [4]. Higher HDL is linked with better heart health, and an earlier network meta-analysis also highlighted that polyphenol-rich olive oil raised HDL-cholesterol and improved inflammatory markers in people who already had metabolic syndrome or other chronic conditions [2]. While polyphenols do not lower triglycerides directly, they still make extra virgin olive oil a smart choice for anyone looking after their cardiovascular system.

5 easy tips to help manage triglycerides

1. Make extra virgin olive oil your main kitchen fat. Use it for dressings, low-heat sautéing and finishing dishes, but keep the overall fat intake moderate. Aim for around 2 to 3 tablespoons a day as part of a diet that supplies less than 30% of calories from total fat [3].
2. Eat oily fish two to three times a week. Salmon, sardines and mackerel deliver omega-3 fats that can have a beneficial effect on triglyceride levels, according to NHS dietary advice [3].
3. Cut back on sugary foods and refined carbs. Sugary drinks, white bread and pastries drive up triglycerides even more than most fats. Choose unrefined, higher-fibre foods like wholemeal bread, oats and legumes [3].
4. Limit alcohol or skip it entirely. Even moderate drinking can raise triglycerides. The NHS guidance puts alcohol reduction high on the list of effective steps [3].
5. Combine olive oil with Mediterranean staples. Pair it with vegetables, beans, lentils and modest portions of whole grains. This creates the overall dietary pattern that research links with better blood lipid profiles [2]. If you want one small habit to add, our guide on how to reduce triglycerides naturally covers garlic.

Where olive oil fits in the bigger picture

So does olive oil lower triglycerides? Not by itself, and I think a lot of the confusion comes from treating olive oil like a supplement instead of a food. People show me a bottle and ask “how many spoonfuls will fix my numbers?” The studies make it clear that no amount of olive oil can undo a diet high in sugar, refined starch and alcohol. However, when olive oil replaces butter, creamy dressings or fatty red meat, it brings the whole dietary pattern closer to the one that, as the 2019 network analysis showed, genuinely supports better metabolic health [2]. If you also keep an eye on your weight, stay active and manage blood sugar if you have diabetes, you are doing exactly what the NHS recommends for lowering triglycerides [3]. Read more about building a complete eating plan in our article on a diet for healthier triglycerides and cholesterol after 50.

Is extra virgin the only way to go?

For heart health and HDL support, extra virgin olive oil is the standout because its polyphenol content is higher than in refined olive oils [4]. However, if your main concern is triglycerides, the type of olive oil matters less than the overall dietary swaps you make. I would still pick a good-quality extra virgin olive oil for its flavour and antioxidant benefits, but I would not stress over the bottle if the rest of the plate is full of processed foods. For the wider picture, see our list of foods to lower triglycerides. A beginner-friendly look at how to use it wisely is in our guide olive oil for beginners.

Frequently asked questions

Does olive oil lower triglycerides on its own?

No. A 2021 meta-analysis of 34 randomised trials found only trivial changes in blood triglycerides from olive oil alone [1]. Any benefit comes from the wider Mediterranean eating pattern, not the oil by itself.

Can olive oil replace medication for high triglycerides?

No. Dietary changes support medical treatment, but olive oil alone is not a substitute for prescribed medication. Always discuss any changes with your doctor. This is general information, not medical advice.

Is extra virgin olive oil better than regular olive oil for triglycerides?

Research hasn’t shown a direct triglyceride-lowering effect for either type. Extra virgin olive oil contains more polyphenols that improve HDL cholesterol and inflammation, so it’s still the preferred choice for overall cardiovascular health [4].

How much olive oil should I have daily?

About 2 to 3 tablespoons a day fits comfortably within a Mediterranean eating pattern. In the studies, each extra 10 g of olive oil per day produced only a trivial change in triglycerides [1]. Moderation and food context matter more than the exact amount.

What’s more important: cutting sugar or adding olive oil?

Cutting added sugar and refined carbs has a bigger, more direct impact on lowering triglycerides, according to NHS dietary guidance [3]. Olive oil still plays a valuable role when it replaces less healthy fats within a whole-diet approach.

Can the Mediterranean diet really lower my triglyceride numbers?

Yes, when followed consistently. The 2019 network meta-analysis found that the triglyceride-improving effect of olive oil was mediated through adherence to a Mediterranean diet, rather than from the oil in isolation [2].

Honest take

I understand why the question does olive oil lower triglycerides keeps coming up. We all want straightforward answers. The truth is, olive oil is a wonderful food that supports heart health in several ways, but it is not a silver bullet for high triglycerides. Use it daily, enjoy it, and combine it with the whole package: less sugar, more fish, plenty of plant foods, and a bit of movement. That is the pattern I would follow, and it has a far better chance of moving your numbers in the right direction than any single ingredient ever could.

References

1. The effects of olive oil consumption on blood lipids: a systematic review and dose-response meta-analysis of randomised controlled trials. 2021. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-olive-oil-consumption-on-blood-lipids-a-systematic-review-and-doseresponse-metaanalysis-of-randomised-controlled-trials/E432E54AC39D1708E92FA2DB365EF015
2. Network Meta-Analysis of Metabolic Effects of Olive-Oil. 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6379345/
3. Cambridge University Hospitals NHS. Dietary advice for management of high triglycerides. https://www.cuh.nhs.uk/patient-information/dietary-advice-for-management-of-high-triglycerides/
4. Zupo R, Castellana F, Crupi P, et al. Olive Oil Polyphenols Improve HDL Cholesterol and Promote Maintenance of Lipid Metabolism: A Systematic Review and Meta-Analysis. 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10745457/
5. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on health claims related to olive oil and blood triglycerides. 2011. https://pmc.ncbi.nlm.nih.gov/articles/PMC13129925/
6. Fats and oils, a scoping review for Nordic Nutrition Recommendations 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10870979/

Get well and stay well,
Ray Baker