What oil is best for high blood pressure?

January 2, 2026 •

4 min read

According to the International Olive Council, regular consumption of extra virgin olive oil has a clear lowering effect on blood pressure. Choosing the right cooking oil can be a powerful dietary strategy for managing hypertension and supporting overall cardiovascular health.

Quick Summary

Learn which cooking oils are most beneficial for managing high blood pressure, focusing on healthy fats like extra virgin olive oil, flaxseed oil, and canola oil to support a heart-healthy diet.

Key Points

Extra Virgin Olive Oil (EVOO) is ideal: Its high monounsaturated fat and polyphenol content can significantly lower blood pressure and improve endothelial function.
Flaxseed Oil offers omega-3s: This non-cooking oil provides alpha-linolenic acid (ALA), a potent omega-3 fatty acid linked to modest reductions in blood pressure.
Use canola and avocado oils for high heat: Canola and avocado oils are excellent choices for cooking methods like sautéing and frying due to their low saturated fat content and high smoke points.
Limit saturated and avoid trans fats: Restrict intake of tropical oils like coconut and palm oil, and eliminate trans fats found in partially hydrogenated oils to protect your heart.
Rotate your oil choices: Incorporating a variety of healthy oils ensures a broad spectrum of beneficial fatty acids and nutrients for heart health.
Portion control is key: Even healthy fats are high in calories, so consume them in moderation, aiming for 1-2 tablespoons per meal.

The Power of Healthy Fats for Blood Pressure

Diet plays a pivotal role in managing high blood pressure, and a key component of a heart-healthy diet is the type of fat consumed. Replacing saturated and trans fats with healthier monounsaturated and polyunsaturated fats can help lower cholesterol, reduce inflammation, and improve vascular function. A diet based on these principles, such as the DASH (Dietary Approaches to Stop Hypertension) diet, is clinically proven to lower blood pressure. The right oil not only enhances flavor but also delivers vital nutrients and antioxidants that protect your cardiovascular system.

Top Oils for High Blood Pressure Management

Several oils stand out for their positive effects on blood pressure, primarily due to their beneficial fatty acid composition and rich antioxidant profiles.

Extra Virgin Olive Oil (EVOO)

EVOO is consistently hailed as one of the best oils for heart health. It is a cornerstone of the Mediterranean diet and is packed with monounsaturated fats and powerful antioxidants called polyphenols.

How it helps: Studies have shown that consuming EVOO can significantly decrease both systolic and diastolic blood pressure. The polyphenols are believed to improve the function of the endothelium—the lining of your blood vessels—and help relax arteries, which lowers blood pressure. In some cases, daily EVOO consumption has even helped individuals reduce their need for medication.
Best use: Because it has a relatively low smoke point, EVOO is best for low to medium-heat cooking, salad dressings, sauces, and drizzling over finished dishes.

Flaxseed Oil

Flaxseed oil, also known as linseed oil, is one of the richest plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid.

How it helps: Multiple studies and meta-analyses have found that flaxseed oil supplementation can lead to a modest but significant reduction in systolic and diastolic blood pressure, particularly in individuals with pre-existing conditions like hypertension or metabolic syndrome. It may also help improve the elasticity of arteries.
Best use: Flaxseed oil has a low smoke point and is not suitable for cooking. It is best used for raw applications, such as mixing into smoothies, salad dressings, or drizzled over yogurt.

Canola Oil

Canola oil is a versatile option with one of the lowest saturated fat contents of any oil.

How it helps: It is rich in monounsaturated fats and contains a good balance of omega-3 and omega-6 fatty acids. The American Heart Association recommends canola oil as a healthy choice for cooking. Replacing saturated fats with canola oil can help improve cholesterol levels, which in turn supports healthy blood pressure.
Best use: Canola oil has a higher smoke point than EVOO, making it suitable for sautéing, baking, and even some higher-heat cooking.

Avocado Oil

Derived from pressed avocado fruit, avocado oil is another excellent source of monounsaturated fats.

How it helps: It shares similar heart-healthy benefits with olive oil, including helping to balance cholesterol levels and possessing anti-inflammatory properties.
Best use: Avocado oil is prized for its exceptionally high smoke point (over 500°F), making it an ideal choice for high-heat cooking methods like grilling, frying, and roasting.

Cooking Oil Comparison for High Blood Pressure


Oil	Key Benefits	Smoke Point	Best Use	Notes
Extra Virgin Olive Oil	High in monounsaturated fats and polyphenols; reduces both systolic and diastolic BP.	Medium (approx. 375°F/190°C)	Salad dressings, sauces, sautéing, finishing dishes.	Most beneficial when not subjected to high heat.
Flaxseed Oil	Rich in omega-3 ALA; modestly lowers systolic and diastolic BP.	Very Low	Smoothies, dressings, raw use only.	Not for cooking; must be stored in the refrigerator.
Canola Oil	Low saturated fat, good source of monounsaturated and polyunsaturated fats.	High (approx. 450°F/232°C)	High-heat cooking, sautéing, baking.	Neutral flavor, versatile for many dishes.
Avocado Oil	Very high in monounsaturated fats and vitamin E; anti-inflammatory.	Very High (approx. 520°F/271°C)	Frying, grilling, roasting.	Great for all high-heat applications.

Dietary Strategies and Other Considerations

Selecting the right oil is just one part of a comprehensive strategy for managing blood pressure. It's equally important to adopt a broader healthy diet and lifestyle.

Limit Saturated and Trans Fats: Reduce your intake of solid fats and tropical oils like palm and coconut oil, which are high in saturated fat and can increase cholesterol levels. Avoid trans fats entirely, which are found in partially hydrogenated oils and processed baked goods.
Balance Omega-3 and Omega-6: While both polyunsaturated omega-3 and omega-6 fatty acids are healthy, consuming too much omega-6 without enough omega-3 can trigger inflammation. Balance oils high in omega-6 (like sunflower or soybean oil) with omega-3 sources from fish, flaxseed, or walnuts.
Incorporate a Variety: Instead of relying on a single type of oil, rotate different healthy oils in your diet to get a broader spectrum of nutrients. Using EVOO for dressings and avocado oil for frying is a great strategy.
Portion Control: All oils are calorie-dense. While healthy fats are beneficial, it is important to consume them in moderation. Aim for 1 to 2 tablespoons per meal.

Conclusion: Making a Heart-Healthy Choice

Choosing the best oil for high blood pressure is about opting for healthy unsaturated fats while minimizing saturated and trans fats. Extra virgin olive oil is a standout choice due to its high monounsaturated fat content and potent polyphenol antioxidants, which are directly linked to blood pressure reduction. For those who need a high smoke point for cooking, avocado and canola oils are excellent, heart-healthy alternatives. Flaxseed oil provides a powerful omega-3 boost for non-cooking uses. Integrating a variety of these oils into your diet, combined with overall healthy eating habits, is a delicious and effective strategy for managing hypertension and promoting long-term cardiovascular wellness. For more on dietary approaches to managing high blood pressure, consider reading about the DASH diet.

Frequently Asked Questions

While studies show that consuming extra virgin olive oil can reduce the need for antihypertensive medications, you should never stop or alter your medication regimen without consulting a healthcare professional. Olive oil should be used as a supplementary part of a healthy diet, not as a replacement for prescribed treatments.

Coconut oil is high in saturated fat, which can raise LDL ('bad') cholesterol and potentially increase the risk of heart disease. The American Heart Association advises against using tropical oils like coconut and palm oil as your primary cooking oil.

Flaxseed oil, a plant-based source of ALA omega-3s, has been shown to modestly lower blood pressure. However, fish oil supplements containing EPA and DHA may be more potent, especially in individuals with more severe hypertension, and are often studied for their direct effects.

Flaxseed oil has a very low smoke point and is prone to oxidation. It should always be stored in a dark, opaque bottle in the refrigerator to prevent it from going rancid.

Avocado oil is an excellent choice for high-heat cooking like frying and grilling due to its very high smoke point and healthy monounsaturated fat content. Canola oil is also a good, versatile option for many cooking applications.

No. While some vegetable oils like canola and soybean are beneficial due to their high unsaturated fat content, others can contain high amounts of omega-6 fatty acids, which can be inflammatory if not balanced with omega-3s. It is also important to avoid partially hydrogenated vegetable oils containing trans fats.

No, choosing the right oil is one part of a holistic approach to managing blood pressure. It is most effective when combined with other healthy lifestyle changes, including a balanced diet rich in fruits and vegetables (like the DASH diet), regular exercise, and reduced sodium intake.