Nutrition Diet: Does sesame oil increase blood flow?

October 31, 2025 •

3 min read

Multiple studies have shown that a diet rich in unsaturated fats can benefit cardiovascular health, but a common question that arises is: Does sesame oil increase blood flow through dietary consumption or topical application? Evidence suggests that compounds within sesame oil can positively influence circulation through several mechanisms.

Quick Summary

Sesame oil contains powerful antioxidants like sesamin and sesamol that help improve circulation by reducing inflammation and promoting vasodilation. Regular dietary intake or topical massage can support cardiovascular health, lower blood pressure, and enhance overall blood flow.

Key Points

Antioxidant Power: Sesame oil is rich in powerful antioxidants, like sesamin and sesamol, which help fight oxidative stress that can damage blood vessels and impair circulation.
Vasodilating Effects: Lignans in sesame oil have been shown to enhance nitric oxide bioactivity, promoting the dilation of blood vessels for better blood flow.
Blood Pressure Management: Regular consumption of sesame oil has been linked to lower blood pressure, a significant factor in promoting healthy circulation.
Topical Application: Massaging with warmed sesame oil can increase localized blood flow, commonly used for hair and joint health.
Heart-Healthy Fats: The oil's monounsaturated and polyunsaturated fatty acids support a healthy lipid profile by lowering bad cholesterol and triglycerides.
Supports Endothelial Function: Research indicates that sesame oil consumption can improve the function of the endothelium, the inner lining of blood vessels critical for healthy circulation.

The Science Behind Sesame Oil and Blood Flow

Sesame oil's potential to enhance blood flow is not based on a single mechanism but rather a synergistic effect of its rich nutritional composition. At the heart of its benefits are potent antioxidants and healthy unsaturated fatty acids.

Key Compounds in Sesame Oil

Lignans (Sesamin and Sesamolin): These unique plant compounds are powerful antioxidants that protect cells from damage caused by free radicals. Oxidative stress and inflammation are major contributors to poor circulation and heart disease by damaging blood vessel linings. By fighting this damage, sesamin and sesamol help maintain the health and flexibility of arteries.
Nitric Oxide Modulation: One key mechanism involves nitric oxide (NO), a potent vasodilator. Studies have shown that sesamin can enhance NO bioactivity in blood vessels. By increasing NO production, sesame oil helps relax and widen blood vessels, allowing for improved blood flow and lower blood pressure.
Fatty Acids (Omega-3 and Omega-6): Sesame oil is rich in unsaturated fats, which are well-known for their heart-healthy benefits. These essential fatty acids help regulate cholesterol levels, reducing the accumulation of plaque in the arteries that can impede blood flow.

Dietary vs. Topical Application

Sesame oil's effects on circulation can manifest through both consumption and external application, offering flexibility in how it can be incorporated into a wellness routine.

Dietary Consumption: Clinical studies have demonstrated that regular dietary intake of sesame oil can significantly improve endothelial function in humans, particularly in those with hypertension. This was evidenced by increased flow-mediated dilation (FMD) of the brachial artery after just 15 days of consumption, an effect that was sustained with long-term use. This intake also contributes to lower LDL cholesterol and blood pressure.
Topical Massage: In traditional medicine and modern research, massaging with warm sesame oil is a common practice to stimulate blood flow in specific areas. This includes boosting circulation to the scalp to encourage hair growth or applying it to joints to reduce inflammation and stiffness associated with conditions like arthritis.

Incorporating Sesame Oil into a Pro-Circulation Diet

While sesame oil offers distinct benefits, it is most effective when integrated into a balanced, heart-healthy diet. Pairing it with other nutrient-rich foods can maximize its impact on overall cardiovascular health. Here are some simple ways to use it:

Use as a finishing oil: Toasted sesame oil has a robust, nutty flavor and is best used as a finishing oil over cooked dishes, salads, or sauces rather than for high-heat cooking.
Dressing and Marinades: Whisk it into homemade salad dressings or marinades to add flavor and a dose of healthy fats.
Stir-frying: Lighter, unrefined sesame oil can be used for stir-frying at moderate temperatures, but for high-heat cooking, a more stable oil like refined avocado or sunflower oil is recommended.

Comparison of Oils and Circulation-Boosting Foods


Feature	Sesame Oil	Olive Oil	Fatty Fish (Salmon)	Leafy Greens (Spinach)
Mechanism	Antioxidants (sesamin/sesamol), vasodilation (NO) promotion, blood pressure reduction.	Monounsaturated fats, polyphenols, reduces inflammation, improves endothelial function.	Omega-3 fatty acids, promotes nitric oxide release, inhibits platelet clumping.	High in nitrates, converts to nitric oxide, potent vasodilator.
Application	Dietary consumption for systemic effects; topical massage for localized effects.	Primarily dietary for culinary and systemic health benefits.	Dietary consumption; no topical application.	Dietary consumption; part of meals or juices.
Key Compounds	Sesamin, sesamol, vitamin E, Omega-6.	Oleic acid, polyphenols.	Omega-3s (DHA, EPA).	Nitrates, flavonoids.
Best For	Lowering blood pressure, reducing oxidative stress, and supporting general cardiovascular function.	Overall heart-healthy diet, especially in Mediterranean cuisine.	Reducing inflammation and blood clot risk.	Quick vasodilation and blood pressure reduction.

Conclusion

Based on scientific evidence, sesame oil can contribute to increased blood flow through several beneficial pathways, primarily related to its antioxidant content and ability to improve endothelial function. The lignans sesamin and sesamol, along with its unsaturated fatty acids, work to reduce inflammation, combat oxidative stress, and promote vasodilation by enhancing nitric oxide activity. Whether consumed in moderation as part of a heart-healthy diet or used topically for targeted effects, sesame oil offers a supportive role in maintaining and improving circulatory health. It is important to remember that it is not a cure-all but a functional food best used alongside other healthy foods and lifestyle choices. For more information on heart-healthy eating, consult reputable health organizations like the National Heart, Lung, and Blood Institute. NHLBI, NIH: Choose Heart-Healthy Foods

Frequently Asked Questions

Yes, massaging with warm sesame oil is traditionally used to improve localized blood flow and circulation, particularly for the scalp and joints.

The antioxidants in sesame oil, such as sesamin and sesamol, help reduce oxidative stress and inflammation, which are major factors that can lead to blood vessel damage and poor circulation.

Yes, studies on dietary intake of sesame oil have shown improvements in overall cardiovascular health by enhancing endothelial function and lowering blood pressure, which positively impacts circulation throughout the body.

Research has indicated that regular consumption of sesame oil can help reduce blood pressure in individuals with hypertension, which is a key benefit for improving overall blood flow.

Yes, the fatty acid profile of sesame oil has been shown to help lower LDL ('bad') cholesterol and triglycerides while potentially increasing HDL ('good') cholesterol, which reduces the risk of plaque buildup in arteries.

While generally safe, sesame is a common allergen, so those with allergies should avoid it. Also, it is high in calories, so excessive consumption could lead to weight gain.

Clinical studies have used various doses, such as 4 tablespoons (59 ml) daily, but the optimal amount can vary. It is always best to consume it in moderation as part of a balanced diet and consult a healthcare provider with specific concerns.

Both sesame oil and olive oil contain heart-healthy unsaturated fats and antioxidants. However, sesame oil contains unique lignans like sesamin, while olive oil is known for its high oleic acid content. For overall heart health, both can be part of a healthy diet, but olive oil is often favored for its lower oxidation rate.