Is Refined Olive Oil Healthy

Is Refined Olive Oil Healthy for Your Heart and Cholesterol?

Introduction

Olive oil has been touted as a heart-healthy diet staple, especially the Mediterranean diet, which has been linked to reduced risks of heart disease, stroke, and death. But not all olive oil is the same. Specifically, refined olive oil — a more processed form of the oil — has been in the spotlight with regard to whether it has any health benefits.

In this article, we shall delve into the science of refined olive oil, how it compares to extra virgin olive oil (EVOO), and if it is beneficial for heart health and cholesterol levels or not. We shall discuss its chemical composition, what refining does to the olive oil, what new studies report, and how to utilize it in a healthy diet today.

1. What Is Refined Olive Oil?

Refined olive oil is produced from lower-quality olives or virgin olive oils with defects (off flavors or high acidity). These oils are treated with heat, chemical solvents, deodorization, and bleaching to eliminate unwanted components. The outcome is a lighter-colored, milder-flavored oil that has better shelf life and can be used for high-heat cooking.

Types of Olive Oil are:

Extra Virgin Olive Oil: Cold-pressed, containing high antioxidants and polyphenols, with rich, peppery, and fruity taste.

Virgin Olive Oil: Cold-pressed, moderate polyphenols, light taste.

Refined Olive Oil: Chemically processed, low in antioxidants, neutral taste.

Light Olive Oil: Highly processed, very low antioxidants, very neutral taste.

Although refined olive oil still retains its major fat composition (essentially monounsaturated fatty acids such as oleic acid), the refining process eliminates most of the minor bioactive constituents, such as polyphenols, tocopherols (Vitamin E), and phytosterols, thought to be responsible for much of the health benefits of the oil.

2. The Composition: Refined versus Extra Virgin Olive Oil

Major Components (Common to All Olive Oils)

Monounsaturated fats (MUFA): Particularly oleic acid, which may contribute 55–83% of the oil.

Saturated fats: Palmitic and stearic acids (minor proportions).

Polyunsaturated fats: Such as linoleic acid (omega-6).

These are retained to a large extent during refining.

Minor Components (Primarily Lost During Refining)

Polyphenols: Strong antioxidants such as oleuropein, hydroxytyrosol, and tyrosol.

Tocopherols: Vitamin E substances that fight oxidative stress.

Phytosterols & squalene: Plant sterols associated with cholesterol-lowering action.

Volatile compounds: For flavor, odor, and anti-inflammatory activity.

Refining removes or greatly diminishes these ingredients, so refined olive oil is missing a lot of what makes extra virgin olive oil a superfood.

image credit: FREEPIK

3. How Dietary Fats Impact Heart Health and Cholesterol

The impact of any oil on the cardiovascular system is based upon its fat profile and its reaction to oxidative stress, inflammation, and endothelial function.

Impact on Cholesterol:

LDL Cholesterol ("bad"): Elevated levels are associated with increased risk of atherosclerosis and heart disease.

HDL Cholesterol ("good"): Assists in removing cholesterol from arteries.

Triglycerides: Elevated levels associated with metabolic syndrome and cardiovascular risk.

Monounsaturated fats (such as those found in olive oil) have been demonstrated to reduce LDL and leave or slightly increase HDL, particularly when they take the place of saturated fats in the diet.

Inflammation and Oxidation:

-Oxidized LDL is especially detrimental.

-Polyphenols and antioxidants (present in virgin oils) block oxidation of LDL, inflammation reduction, and arterial wall protection.

-Refined olive oil, without these substances, might not be as protective.

4. What the Research Says

Observational Studies

A number of large population studies have correlated consumption of olive oil with reduced risk of cardiovascular events and mortality:

Nurses' Health Study & Health Professionals Follow-up Study (USA):

Increased consumption of olive oil (>7 g/day) was linked with 14–18% reduced cardiovascular disease risk.

PREDIMED Trial (Spain):

Individuals on Mediterranean diet with virgin olive oil supplementation had 30% reduced major cardiovascular events risk as compared to the group on a low-fat diet.

⚠️ What these studies fail to discriminate between is refined and virgin olive oils, so we cannot make an assumption that the same benefits can be extrapolated to refined oils.

Controlled Trials and Meta-Analyses

-A 2022 meta-analysis discovered that olive oil intake had only small impacts on cholesterol levels for each 10 g/day increase. 

-The EUROLIVE study established that more phenol content EVOO enhanced HDL and decreased oxidized LDL, confirming that the benefit lies in polyphenols, and not solely in the fatty acid.

✅ Conclusion: The oleic acid in refined olive oil is healthy, but the majority of the heart-protective potential is contained in the polyphenols — which do not exist in refined oil.

5. Possible Advantages of Refined Olive Oil

Despite its limitations, refined olive oil isn't necessarily a bad thing. Used appropriately, it can still have benefits:

High in Oleic Acid

-Oleic acid has been shown to decrease LDL cholesterol and potentially enhance insulin sensitivity.

-Aids in lowering post-meal lipemia (blood fat after meals).

Suitable for Cooking

-Has high smoke point (about 470°F / 243°C), which means it is safer to fry or sauté with compared to EVOO.

-Less likely to create damaging compounds when cooked compared to certain seed oils.

Better than Animal Fats or Trans Fats

Substituting butter, lard, or margarine with refined olive oil can still lower cardiovascular risk, although not as impressively as with virgin oil.

6. Risks and Limitations

Despite these advantages, there are definite disadvantages and hazards to using highly refined olive oil:

Loss of Antioxidants

-Polyphenols, vitamin E, and squalene — all important for preventing inflammation and oxidation — are largely lost.

-Reduces refined oil's protection against arterial injury.

Increased Susceptibility to Oxidation

-Being devoid of antioxidants, refined olive oil can oxidize faster after opening.

-Oxidized fat promotes inflammation, endothelial dysfunction, and plaque formation.

Empty Calories

-Similar to all oils, it is high in calories (~120 kcal per tablespoon).

-Excessive consumption will cause weight gain, which cancels out any cardiovascular advantage.

Misleading Marketing

-Some "pure olive oil" or "light olive oil" bottles are actually processed.

-These tend to mislead consumers into thinking they are receiving similar health benefits to extra virgin olive oil.

7. Practical Recommendations

If you are consuming olive oil for health purposes, here's how to maximize it:

Use Extra Virgin Olive Oil Whenever Possible

High in polyphenols and antioxidants, best suited for salad dressings, drizzling, dipping, and low-heat cooking.

Use Refined Olive Oil for High-Heat Cooking

Neutral flavor and higher smoke point make it best for frying. Still better than saturated fats.

Store All Oils Properly

Store in cool dark place, avoid plastic containers, and use within 6 months of opening.

Combine with Other Healthy Fats

Add flaxseed, walnuts, or fatty fish as a source of omega-3s. Add nuts, seeds, and avocados for overall healthy fat intake.

Substitute Unhealthy Fats, Don't Add More Fat

Substitute olive oil for butter or margarine — but not in addition to them. Consider portion control.

8. Refined Olive Oil vs. Other Oils

Extra virgin olive oil has a smoke point of approximately 375°F and contains high amounts of monounsaturated fats (MUFAs) and polyphenols, making it highly antioxidant and having great cardiovascular advantages.

Refined olive oil, which has a greater smoke point of approximately 470°F, maintains its MUFAs but contains low antioxidants, with only moderate cardiovascular advantages.

Canola oil possesses a smoke point close to 400°F and MUFAs and omega-3 fatty acids. It is moderately rich in antioxidants and offers moderate cardiovascular benefits.

Coconut oil, with a lower smoke point of around 350°F, is rich in saturated fats and poor in antioxidants, resulting in substandard cardiovascular benefits.

Sunflower oil possesses a smoke point of around 450°F, is high in omega-6 polyunsaturated fatty acids (PUFAs), but low in antioxidants, leading to neutral to bad cardiovascular effects.

9. Who Should Limit or Avoid Refined Olive Oil?

Although everyone can generally consume refined olive oil in moderation without harm, some individuals would be better off selecting extra virgin olive oil or another source of healthy fats:

Individuals with High LDL or Low HDL Cholesterol:

Antioxidants in extra virgin olive oil reduce LDL oxidation and enhance HDL function, which are missing in refined oil.

Individuals with Metabolic Syndrome or Diabetes:

Virgin olive oil's anti-inflammatory polyphenols can potentially enhance insulin sensitivity and lower oxidative stress better.

Aged Adults with Cardiovascular Disease Risk:

The synergistic action of antioxidants and monounsaturated fat in EVOO is more protective.

Those Dedicated to Preventive Heart Health

Regular use of high-phenol olive oil is advisable for maximum long-term advantage.

Conclusion: Is Refined Olive Oil Healthy

Refined olive oil maintains a lot of the heart-protective monounsaturated fatty acid content, especially oleic acid, which is useful in maintaining healthy cholesterol levels and protecting cardiovascular health. But the refining process greatly reduces or eliminates the polyphenols, antioxidants, and other bioactive compounds that are responsible for the special protective properties of extra virgin olive oil.

While refined olive oil is a better choice than many other cooking fats — especially saturated fats and partially hydrogenated oils — it is not the gold standard for heart health. Its high smoke point and neutral flavor make it a practical option for cooking, but if your goal is to optimize heart and cholesterol health, extra virgin olive oil should be your primary choice for uncooked uses and low-heat cooking.

The addition of a mixture of healthy fats, such as omega-3 fatty acids from nuts and fish, with an overall balanced diet consisting of fruits, vegetables, whole grains, and lean proteins is the overall best approach for cardiovascular health.