Olive Oil. Olive oil is high in antioxidants which help lower LDL and rise HDL cholesterol levels. The Food and Drug Administration recommends using 2 tbsp., or 23g per day for added health benefits. Substitute using olive oil for cooking spray and butter.Combined with vinegar it is also a good salad dressing.live Oil. Olive oil is high in antioxidants which help lower LDL and rise HDL cholesterol levels. The Food and Drug Administration recommends using 2 tbsp., or 23g per day for added health benefits. Substitute using olive oil for cooking spray and butter. Combined with vinegar it is also a good salad dressing.