Olive oil can be part of a healthy diet for people with high blood pressure (hypertension). Olive oil’s anti-inflammatory effects make it a good choice for anyone seeking to improve their cardiovascular health.

If you’d like to increase your consumption of olive oil, here are some practical tips.

How Does Olive Oil Affect Blood Pressure?

Olive oil is rich in beneficial plant compounds, called polyphenols. Polyphenols reduce inflammation and protect against oxidation (damage) to our bodies’ cells. They also help prevent atherosclerosis (plaque buildup in the arteries).

Olive oil is relatively high in monounsaturated fats. This “healthy fat” boosts good cholesterol (HDL) and lowers bad cholesterol (LDL).

Studies suggest olive oil is more effective at lowering blood pressure than other plant oils.

In one study, researchers gave two groups of people with type 2 diabetes a meal plan with a similar nutrient profile for three weeks. Each group’s diet got most of its fat from either grapeseed oil (high in polyunsaturated fat) or olive oil (high in monounsaturated fat). The olive oil group showed greater improvements in blood pressure.

A longer-term study compared a diet rich in sunflower oil with one rich in olive oil. Everyone in the study started out with high blood pressure. After six months of consuming a diet rich in olive oil, the participants were able to significantly reduce their blood pressure medication while following the olive oil–rich diet, compared with periods when they consumed a sunflower oil–rich diet.

Researchers reviewed 19 studies to assess the effect of olive oil on blood pressure. They found that consuming 10 to 60 milliliters (2 teaspoons to 4 tablespoons) of olive oil per day lowered blood pressure by 1 to 10 mm Hg. This might not seem like much, but an average systolic blood pressure reduction of 3 mm Hg could lower the chance of dying from a stroke by 8 percent.

What About the Mediterranean-Style Diet?

Doctors commonly recommend the Mediterranean-style diet for heart health. It’s similar to other “heart-healthy” dietary patterns, such as the Dietary Approaches to Stop Hypertension (DASH) diet. The main difference is that the Mediterranean-style diet is higher in fat, mainly from olive oil.

Several members of MyHeartDiseaseTeam aim to follow a Mediterranean-style diet. This pattern of eating limits red meat and processed meats and sweets. It focuses on fish, fruits, vegetables, whole grains, nuts, beans, and olive oil. Cheese, yogurt, poultry, and eggs are also included in moderation.

“I adopted a Mediterranean diet and am now more motivated than ever to continue this healthy lifestyle,” said one member. “It’s easy and doesn’t require a lot of fancy, expensive food or equipment.”

In a study by the American Heart Association, men following a Mediterranean-style diet showed measurable improvements in blood pressure. Women in the study showed reductions in arterial stiffness, another risk factor for heart disease.

Practical Ways To Use Olive Oil

Olive oil’s health-promoting compounds are delicate. They can be destroyed during food processing. For the best-quality olive oil, look for cold-pressed extra-virgin olive oil (EVOO). This term means the fat was extracted from olives without using heat or other damaging processing.

Adding more olive oil to your diet can be simple, even if you don’t fully switch to a Mediterranean diet. Its mild, slightly fruity or nutty flavor pairs well with most foods.

Start with meals you prepare every day. Olive oil can replace butter or other cooking fats. Use it to sauté vegetables, cook eggs, or drizzle over rice and pasta. If you like roasting vegetables, toss them in olive oil first. This helps bring out the flavor.

Because high temperatures can degrade certain favorable nutrients in olive oil, try cooking at lower temperatures (350 degree Fahrenheit) to maximize benefits.

Salads are another easy place to add olive oil. Instead of using store-bought dressings, make a quick mix of olive oil, vinegar or lemon juice, and a pinch of salt or sodium-free herbs.

Making garlic bread with dinner? Use a drizzle of olive oil instead of butter before you crisp it in the oven.

You can even use olive oil in baking as a substitute for other fats. Muffins, quick breads, and pancakes can be made with olive oil, though this may affect the flavor.

Storing the bottle of olive oil in plain sight on your counter can help you remember to use it more often.

Olive Oil as Part of a Bigger Plan

Olive oil has well-established health benefits for hypertension and general wellness. But it’s not the only factor that matters.

High blood pressure is dangerous and can lead to serious health complications. Blood pressure medications can help reduce your risk of a heart attack, stroke, and long-term consequences, like kidney disease. If you’ve been diagnosed with hypertension, following your treatment plan is crucial.

Make sure to talk to your doctor if you have concerns about your blood pressure. Often, people don’t have noticeable symptoms. It can be an easy problem to ignore until something serious happens.

Lifestyle changes, like adding olive oil to your diet, are an important part of controlling your blood pressure. Just be careful not to overdo it. Replace other dietary fats with olive oil rather than adding a lot more olive oil to your usual diet. Like all fats, olive oil is high in calories, and too much could contribute to weight gain.

Other positive steps for better blood pressure include:

• Avoiding alcohol and smoking
• Cutting back on sodium (salt)
• Eating plenty of fruits and vegetables
• Drinking water
• Getting enough rest
• Managing stress
• Staying physically active

With the support of your healthcare team, you can take on hypertension one step at a time.

Join the Conversation

On MyHeartDiseaseTeam, people share their experiences with heart disease, get advice, and find support from others who understand.

Have you tried olive oil or the Mediterranean-style diet to reduce your cardiovascular risk? Let others know in the comments below.