Most days, olive oil is the princess, and corn oil may be the ugly stepsister. But a new study suggests that’s not entirely fair - in real life or in the world of oils. Turns out that corn oil might actually be better at lowering cholesterol than olive oil.
Surprised?
Researchers studied the effects of both oils on 54 healthy men and women. For 21 days, participants were daily either given four tablespoons of corn oil or four tablespoons of olive oil in their foods. Corn oil was shown to reduce LDL (considered bad) cholesterol by 10.9 percent, while extra virgin olive oil only lowered it 3.5 percent. Study participants experienced an 8.2 percent decrease in total cholesterol with corn oil, compared to 1.8 percent decrease with olive oil. All foods provided to participants were part of a weight maintenance diet.
The study was funded in part by ADH Food Companies. Findings were presented at the American Society for Nutrition’s Advances & Controversies in Clinical Nutrition Conference last year. Lead researcher was Kevin C. Maki, PhD, of Biofortis, the clinical research arm of Merieux NutriSciences.
“The study results suggest corn oil has significantly greater effects on blood cholesterol levels than extra virgin olive oil, due, in part, to the natural cholesterol-blocking ability of plant sterols,” said Maki. “These findings add to those from prior research supporting corn oil’s positive heart-health benefits.”
Corn oil contains more plant sterols than olive oil -- there are 135 mg in one serving of corn oil, compared to 30 mg in a serving of olive oil, according to the U.S. Department of Agriculture. To put it another way, corn oil has four times more plant sterols than olive oil, three times as many as soybean oil and 40 percent more than canola oil.
Plant sterols, also known as phytosterols, are plant-based micronutrients naturally present in fruits, vegetables, nuts, seeds, cereals, legumes and vegetables oils. Clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut, which, in turn, can lower LDL blood cholesterol.
Cardiovascular disease remains the No. 1 cause of death in the U.S. Research supports the notion that diets containing at least 5 to 10 percent of calories from polyunsaturated fatty acids from vegetable oils, are associated with lower risk for heart disease.
So should you give up your olive oil? Both have benefits. Researchers found that olive oil gave a lower heart rate and diastolic blood pressure when people were eating foods with olive oil. The bottom line is moderation, balance and variety, even with your oils, for a healthy diet.
Here is a recipe for a heart-healthy dinner for your sweetheart.
Honey Ginger Salmon with Broccoli and Bow Ties
The information is not intended as medical advice. Please consult a medical professional for individual advice.
