Olive oil has been used in cooking for thousands of years, especially in countries around the Mediterranean Sea.
People in places like Greece, Italy, and Spain often use olive oil in salads, vegetables, bread, fish, and many traditional dishes.
Over time, scientists noticed that people who follow the Mediterranean diet often have better heart health and lower rates of heart disease. Now, a new study from researchers at La Trobe University in Australia has added more evidence showing that high-quality olive oil may help lower blood pressure.
The findings are important because high blood pressure is one of the biggest health problems in the world. Many people have high blood pressure without realizing it because it often causes no symptoms at first.
Over time, however, it can quietly damage the heart, blood vessels, brain, and kidneys. High blood pressure raises the risk of heart attacks, strokes, and other serious diseases. Doctors have long encouraged healthy eating habits to help keep blood pressure under control, and olive oil may be one simple food that can help.
The study focused on extra virgin olive oil, which is considered the highest-quality type of olive oil. Unlike many processed oils, extra virgin olive oil is made with very little processing.
Because of this, it keeps more of its natural nutrients and healthy plant compounds. One of the most important compounds found in olive oil is called polyphenols.
Polyphenols are natural substances found in plants. They are also present in foods and drinks such as fruits, vegetables, tea, dark chocolate, and nuts. These compounds act as antioxidants, meaning they help protect the body’s cells from damage. Scientists believe antioxidants may help reduce inflammation and support healthy blood vessels and heart function.
The researchers wanted to see whether olive oil with high levels of polyphenols could improve blood pressure. To test this, they recruited 50 healthy adults and divided them into two groups. One group consumed olive oil rich in polyphenols, while the other group consumed olive oil with lower levels of these healthy compounds.
Each participant drank about 60 milliliters of olive oil every day for three weeks. This amount is equal to around four tablespoons. During the study, researchers carefully measured the participants’ blood pressure using two different methods. One method used the standard blood pressure cuff commonly seen at doctor clinics.
The second method was more advanced and measured pressure closer to the heart, giving scientists a more detailed understanding of how the blood vessels were responding.
At the end of the study, the results were clear. People who consumed the olive oil with high levels of polyphenols showed a noticeable reduction in blood pressure. The researchers believe this suggests that regularly eating high-quality olive oil may help support heart health and possibly reduce the risk of cardiovascular disease.
The findings help explain why the Mediterranean diet is often linked to healthy aging and lower rates of heart disease. The Mediterranean diet is not just about one food.
It usually includes vegetables, fruits, whole grains, fish, beans, nuts, and healthy fats such as olive oil. However, olive oil is one of the main parts of this eating pattern, and many scientists believe it plays a major role in the diet’s health benefits.
The study also highlights that not all olive oils are exactly the same. Extra virgin olive oil with higher polyphenol content may provide stronger health benefits compared to more heavily processed oils. Processing can remove some of the natural compounds that make olive oil healthy.
Although the study results are promising, the researchers say more work is still needed. They want to better understand how olive oil affects blood pressure over long periods of time and whether it can improve the flexibility of arteries and other parts of heart health. Larger studies involving more people may also help confirm the results.
In addition to olive oil, doctors often recommend other lifestyle changes to help lower blood pressure. These include exercising regularly, reducing stress, limiting alcohol, quitting smoking, and cutting back on added sugar and highly processed foods.
Some research has also suggested that people with diabetes may benefit from healthy vitamin D levels, which may support blood pressure control.
For many people, adding extra virgin olive oil to meals may be an easy and enjoyable habit. It can be used in salad dressings, vegetables, pasta dishes, soups, or simply drizzled over bread. Besides adding flavor, it may also help support long-term heart health.
As scientists continue to study natural foods and nutrition, olive oil continues to stand out as one of the healthiest fats available. This new research from La Trobe University adds another reason why many experts believe a Mediterranean-style diet can be a powerful way to protect the heart and support overall health.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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