Understanding Cholesterol: Balance, Diet & the Role of Extra Virgin Olive Oil |PJ Kabos Guide
- Melanie Panagiotopoulou
- Mar 20, 2024
- 6 min read
Updated: 5 hours ago
PJ Kabos Guide to Olive Oil — Part V
This article is Part V of the PJ Kabos Guide to Olive Oil — where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional extra virgin and high-phenolic olive oil. We hope it inspires you in your olive-oil journey.
What is Cholesterol?
Blood cholesterol is a fat-like substance found in your body that plays important roles in keeping you healthy. It’s a natural part of your body's makeup and among other things, it is used to build cell membranes, produce hormones, and aid in digestion. Correct levels of cholesterol are good for you.
It is not necessary to add cholesterol to your diet because you are capable of producing all the cholesterol you need for essential physiological functions. Cholesterol is synthesized primarily in the liver, and the body can regulate its production based on internal needs. Dietary cholesterol comes only from foods from animals. For example, meat, poultry and dairy products all contain dietary cholesterol." (1)
What is Cholesterol? An informative chart from the American Heart Association (1)
Balance & Regulation of Cholesterol
As with every other compound found in the human body it is very important to focus on consuming a balanced diet that includes a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats such as extra virgin olive oil. This dietary approach, along with regular physical activity and other lifestyle factors, can help support overall health and maintain optimal cholesterol levels in the body.
Cholesterol is not a bad guy. It's the balance and regulation of cholesterol levels that are important for your health. If you eat correctly and maintain a good lifestyle your body should be able to regulate levels of cholesterol and have it perform as it is meant to do. (2)
Incorporating Extra Virgin Olive Oil into Your Diet Can Lower LDL & Increase HDL
Did you know that Incorporating Extra Virgin Olive Oil (EVOO) into your diet as a primary fat source can be an effective strategy for improving lipid profiles and reducing the risk of heart disease and stroke?
Research suggests that the monounsaturated fats in EVOO, particularly oleic acid, can help lower too high levels of Low-Density Lipoprotein (LDL) cholesterol (so-called "bad" cholesterol) in the bloodstream. It has been shown to reduce the production of LDL cholesterol in the liver, thereby decreasing its concentration in the blood.
“EVOO, also colloquially known as “liquid gold” is a natural product of unquestionable value and not only in the monetary sense of the term but also for its recognized properties and advantages on health.” (3)
The monounsaturated fats in EVOO also play a role in transporting excess LDL cholesterol from the bloodstream to the liver for processing and elimination. High-Density Lipoprotein (HDL) — the "good" cholesterol — levels are often increased by consuming extra virgin olive oil, and most especially when it is high phenolic. HDL then acts as a scavenger, picking up LDL cholesterol and transporting it back to the liver.
In short, cholesterol itself isn’t the enemy — imbalance is. And the choices we make every day play a powerful role in restoring that balance.
Choosing extra virgin olive oil, especially high-phenolic EVOO, gives your body the kind of fat it knows how to use: one that calms inflammation, supports healthy cholesterol levels, and fits naturally into a Mediterranean way of eating. The oils you choose matter — and EVOO remains one of the most heart-supportive, nourishing choices you can bring into your kitchen.
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional extra virgin and high-phenolic olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
IV. High-Phenolic EVOO for Healthy Aging | PJ Kabos Phenolic Shot | PJ Kabos Guide (coming soon)
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
V. Understanding Cholesterol: Balance, Diet & the Role of Extra Virgin Olive Oil |PJ Kabos Guide (Current)
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
Subscribe and stay tuned — more chapters coming soon.
For Those Who Love to Dig Deeper:
[1] American Heart Association. (n.d.). What is Cholesterol? American Heart Association.
[2] Familial hypercholesterolemia (FH), a genetic disorder characterized by abnormally high levels of cholesterol in the blood from birth is something different. Although once again, lifestyle modifications, such as a heart-healthy diet and regular physical activity, as well as medications to help lower cholesterol levels and reduce the risk of cardiovascular complications is needed in this case too.
[3] Cecilia Jimenez-Lopez, Maria Carpena, Catarina Lourenço-Lopes, Maria Gallardo-Gomez, Jose M. Lorenzo, Francisco J. Barba, Miguel A. Prieto, and Jesus Simal-Gandara (2020). Bioactive Compounds and Quality of Extra Virgin Olive Oil. PMC PubMed Central.
Harvest 2024/25 High-Phenolic EVOOs from PJ KABOS
PJ Kabos Family Reserve Organic — "Phenolic Shot" Extremely Robust Taste
PJ Kabos Family Reserve Organic — "Phenolic Shot" is an award-winning, high-phenolic extra virgin olive oil that is extremely high in polyphenols, among the highest verified phenolic concentrations available in a true extra virgin olive oil today. Its intense bitterness and pungency clearly reflect the activity of these polyphenols.
PJ KABOS Family Reserve Organic — Robust, is an award-winning, high-phenolic extra virgin olive oil that is very high in polyphenols and adds depth, character and great health benefits to every meal.
PJ KABOS Family Reserve Organic — Medium, is an award-winning, high-phenolic extra virgin olive oil that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
PJ KABOS Family Reserve — Medium, is an award-winning, high-phenolic extra virgin olive oil in an easy-to-store tin that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
PJ KABOS Family Reserve — Robust, is a high-phenolic extra virgin olive oil in an easy-to-store tin that is very high in polyphenols and adds depth, character and great health benefits to every meal.
PJ Kabos Chef's Selection — Delicate Taste the award-winning all-purpose, everyday extra virgin olive oil that you will reach for time and time again. Its delicate taste intensity makes it ideal for your every need, from frying the crispiest fries to baking your favorite cake.
Please enjoy having a look around our websites and PJ Kabos Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc..
And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
Please note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
PJ KABOS is a top, on-line seller of High-Phenolic Extra Virgin Olive Oil. It is: "For those who want to be good to their bodies."