Nutrition Diet: What Does Olive Oil Do for Your Blood?

October 23, 2025 •

2 min read

Research has consistently shown that populations following the Mediterranean diet, where olive oil is a primary fat source, have a lower risk of cardiovascular disease. Understanding what does olive oil do for your blood sheds light on why this staple ingredient is so beneficial for long-term heart health.

Quick Summary

Olive oil, particularly the extra virgin variety, improves blood health through its unique composition of monounsaturated fats and antioxidants. It helps manage cholesterol, regulate blood pressure and blood sugar, and reduce inflammation, contributing to better cardiovascular wellness.

Key Points

Manages Cholesterol: Olive oil's monounsaturated fats help reduce harmful LDL cholesterol and increase protective HDL cholesterol levels in the blood.
Regulates Blood Pressure: The high polyphenol content in extra virgin olive oil has been shown to help lower blood pressure and improve blood vessel function.
Stabilizes Blood Sugar: The oleic acid in olive oil can slow the absorption of glucose, helping to manage blood sugar levels, especially after meals.
Reduces Inflammation: Powerful antioxidants like oleocanthal and oleuropein possess strong anti-inflammatory properties that protect the cardiovascular system.
Protects Against Oxidative Stress: Olive oil's antioxidants combat oxidative damage to blood lipids, preventing a key step in the development of heart disease.
Supports Endothelial Health: Consumption of olive oil, particularly EVOO, improves the health of the blood vessel lining, which is critical for efficient blood circulation.

The Key Components of Olive Oil for Blood Health

Extra virgin olive oil (EVOO) is distinct from other oils due to its minimal processing, which helps preserve a high concentration of beneficial compounds. The synergistic effects of these components are responsible for many of its positive impacts on the bloodstream.

Monounsaturated Fats (MUFAs): Oleic acid is the primary MUFA in olive oil, often making up 70% or more of its composition. Replacing saturated fats with MUFAs can protect cardiovascular health.
Polyphenols: Abundant in EVOO, these antioxidants provide anti-inflammatory properties. Polyphenols like oleocanthal and oleuropein fight oxidative stress and protect blood lipids.
Vitamin E and K: These vitamins support blood health, with Vitamin E acting as an antioxidant and Vitamin K being crucial for blood clotting.

How Olive Oil Influences Blood Markers

Cholesterol Management

Olive oil positively affects blood cholesterol levels, helping to balance HDL and LDL. Regular consumption can decrease LDL (bad) cholesterol and increase HDL (good) cholesterol.

Regulating Blood Pressure

A diet rich in extra virgin olive oil has been shown to reduce blood pressure. EVOO's polyphenols improve the health and flexibility of blood vessel linings (endothelium), enhancing blood flow and contributing to vasodilation, which lowers blood pressure.

Stabilizing Blood Sugar

Olive oil can help control blood sugar, which is important for those at risk of type 2 diabetes. MUFAs improve insulin sensitivity, and oleic acid slows glucose absorption, preventing blood sugar spikes.

Anti-inflammatory Effects

Olive oil's potent anti-inflammatory properties protect blood vessels from chronic inflammation. Polyphenols like oleocanthal reduce inflammatory markers such as C-reactive protein (CRP) and protect against oxidative damage.

Choosing the Best Olive Oil for Your Blood

Extra virgin olive oil is the highest quality and least processed variety, retaining the most beneficial compounds. Refined oils lack many of these nutrients.


Feature	Extra Virgin Olive Oil (EVOO)	Refined/Pure Olive Oil
Processing Method	Cold-pressed; no chemicals or heat.	Chemically treated and filtered.
Polyphenol Content	High; preserves powerful antioxidants.	Low; most beneficial compounds are removed.
Antioxidant Levels	High; rich in disease-fighting compounds.	Low; significantly fewer antioxidants.
Blood Health Benefits	Maximized effects on cholesterol, blood pressure, and inflammation.	Reduced benefits due to lower nutrient density.
Flavor and Aroma	Strong, distinctive, and fresh.	Milder, more neutral flavor.
Best Uses	Dressings, finishing, light cooking.	High-heat cooking (though other oils may be better).

Conclusion: The Holistic Impact on Blood Health

Including extra virgin olive oil in a balanced diet supports blood health in multiple ways. Its MUFAs help regulate cholesterol, while antioxidants and anti-inflammatory compounds protect blood vessels. Olive oil aids in managing blood pressure and stabilizing blood sugar, contributing to cardiovascular wellness. Choosing high-quality EVOO maximizes these benefits. Healthline offers a comprehensive look at the benefits of extra virgin olive oil.

Frequently Asked Questions

Extra virgin olive oil (EVOO) is the best choice for blood health because it is the least processed and retains the highest concentration of beneficial compounds, like antioxidants and polyphenols.

Some studies suggest that olive oil can have a beneficial effect on managing blood clotting, which may reduce the risk of unwanted clots. However, it is not a direct blood thinner like prescription medication, so you should not use it as a replacement for medical treatment.

Experts often recommend consuming 1 to 2 tablespoons of extra virgin olive oil per day as part of a balanced diet, such as the Mediterranean diet. This provides a sufficient amount of monounsaturated fats and polyphenols to support heart and blood health.

Yes, research indicates that adding extra virgin olive oil to your diet can help lower blood pressure. It is believed to improve blood vessel health and contribute to vasodilation.

While olive oil does not directly lower blood sugar, it helps stabilize it. The monounsaturated fats in olive oil slow down the digestion of carbohydrates, which prevents rapid spikes in blood sugar, and can also improve insulin sensitivity over time.

Yes, the powerful antioxidant polyphenols in olive oil have strong anti-inflammatory effects. They can help reduce markers of inflammation in the blood, which protects against cardiovascular disease.

No, there is a significant difference. Extra virgin olive oil is minimally processed and retains the highest levels of healthy compounds, making it the most beneficial. Refined, pure, or light olive oils are more processed and have fewer of these healthy properties.