As we get older, many people notice changes in how their body feels day to day. Cold hands or feet, a bit of fatigue after light activity, or just not feeling as energetic as before—these can stem from everyday factors like reduced circulation. It’s common, especially after 60, when arteries naturally lose some flexibility and blood flow can slow down a little. These shifts can make simple things feel harder, leaving you wishing for more vitality and ease in your movements.
But here’s the good news: small, enjoyable changes in your diet, like adding certain natural oils rich in healthy fats, may offer supportive benefits. Research suggests these oils could help maintain vessel flexibility and promote smoother circulation. And the best part? We’ll reveal three standout options that are easy to incorporate—and one that consistently shows promising potential in studies.
Why Supporting Artery Health and Circulation Matters as You Age
Arteries play a key role in delivering oxygen-rich blood throughout your body. Over time, factors like oxidative stress can affect their elasticity, making them a bit stiffer. Studies show that cardiovascular concerns become more common after 60, with many experiencing subtle changes in blood flow.
You might notice signs like cooler extremities or quicker tiredness during walks. The encouraging side? Healthy fats from certain oils may help counteract inflammation and support the inner lining of blood vessels, known as the endothelium. Numerous studies link these fats to potential improvements in circulation and vessel health.
But not every oil offers the same profile. Some stand out due to their unique nutrients.
Here’s the thing: incorporating the right ones isn’t about overhauling your life. It’s about simple swaps that fit into meals you already enjoy.
How These Natural Oils May Contribute to Better Circulation
Oils rich in monounsaturated fats or omega-3s provide building blocks that research associates with reduced oxidative stress and supported vessel function. For instance:
- They may help maintain healthy cholesterol balances.
- Some show anti-inflammatory effects in trials.
- Others could promote better endothelial response.
Used in cooking, dressings, or supplements, they become effortless habits. Research, including large cohort studies, points to links with cardiovascular support when part of a balanced diet.
Curious which three rise to the top based on evidence? Let’s count them down.
The Top 3 Natural Oils That Research Suggests May Support Artery Health
#3: Extra Virgin Olive Oil – A Everyday Favorite with Strong Backing
Extra virgin olive oil (EVOO) comes from the first cold-pressing of olives, retaining high levels of oleic acid and polyphenols—powerful antioxidants.
Studies, including meta-analyses of prospective cohorts, link higher EVOO intake to potential benefits for cardiovascular health. One review found associations with better endothelial function and reduced oxidative stress.
Many people drizzle it on salads or veggies for a peppery, vibrant touch. Research from the Mediterranean diet highlights its role in supporting circulation.
But that’s not all—another oil offers versatility for cooking.
#2: Avocado Oil – Versatile and Nutrient-Rich
Pressed from avocado pulp, this oil is high in monounsaturated fats and vitamin E, a natural antioxidant.
Animal and human studies suggest it may help with healthy cholesterol levels and reduce inflammation markers. Its effects appear similar to olive oil in some lipid profiles.
With a high smoke point, it’s great for sautéing or roasting. People often use it in dressings for a mild, buttery flavor.
This brings us to the one with the most direct evidence for omega-3 support.
#1: Fish Oil (Rich in Omega-3s) – A Standout for Vessel Flexibility
Fish oil provides EPA and DHA, long-chain omega-3 fatty acids from fatty fish like salmon.
Extensive trials and meta-analyses show omega-3s may reduce inflammation, support blood vessel relaxation, and promote better flow. Research indicates potential for stabilizing plaques and improving endothelial function.
Available as supplements or from eating fish, it’s easy to add—many choose capsules for convenience.
Here’s a quick comparison:
| Oil | Key Nutrients | Potential Support from Studies | Best Everyday Uses |
|---|---|---|---|
| Fish Oil | EPA & DHA (Omega-3s) | May reduce inflammation, support vessel flexibility | Supplements or fatty fish like salmon |
| Avocado Oil | Monounsaturated fats, Vitamin E | Antioxidant effects, healthy lipid balance | High-heat cooking, dressings |
| Extra Virgin Olive Oil | Oleic acid, Polyphenols | Anti-oxidative support, endothelial health | Drizzling raw, low-heat cooking |
Research consistently points to these as supportive options. But how do you get started safely?
Practical Ways to Incorporate These Oils into Your Routine
Adding them doesn’t have to be complicated. Here are actionable steps:
- Start small: Aim for 1-2 tablespoons of olive or avocado oil daily, or 1-2 grams of omega-3s from fish oil.
- Choose quality: Look for extra virgin or cold-pressed for olive/avocado; purified, third-party tested for fish oil.
- Timing matters: Take with meals for better absorption.
- Ideas to try:
- Drizzle EVOO on roasted vegetables.
- Use avocado oil for stir-fries.
- Add fish oil capsules to your morning routine.
Pair with movement and a varied diet for the best results. Consistency is key—many notice subtle shifts over weeks.
To enhance effects:
- Mix garlic into olive oil dressings for extra compounds.
- Add nuts when using avocado oil.
- Enjoy fatty fish with lemon for better nutrient uptake.
Important Safety Notes When Adding These Oils
These oils are generally well-tolerated in moderation, especially from food sources.
- Olive and avocado oils: Safe for most; opt for reputable brands to avoid rancidity.
- Fish oil: May have mild blood-thinning effects—consult your doctor if on medications or with bleeding concerns.
- Start low to check for digestive comfort.
Quality counts: Store in cool, dark places; refrigerate opened fish oil.
Individual responses vary, and they’re supportive additions alongside healthy habits.
Reclaim Your Energy with These Simple Additions
You’ve learned about three natural oils backed by research for potential artery and circulation support: fish oil leading with omega-3s, followed by avocado and extra virgin olive oil.
Small steps like drizzling or supplementing could contribute to feeling more vibrant—warmer hands, sustained energy, easier movement.
Why not try one tonight? Many find it a flavorful way to nurture daily wellness.
Frequently Asked Questions
Can these oils replace medications for circulation issues?
No, they’re dietary supports, not treatments. Always follow your doctor’s guidance.
How much fish oil is typically suggested in studies?
Research often looks at 1-2 grams of EPA/DHA daily, but check labels and consult a professional.
Is it better to get omega-3s from food or supplements?
Fatty fish is ideal for whole-food benefits, but quality supplements help if fish intake is low.
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider before making dietary changes, especially with existing conditions.
