As we age past 60, many notice subtle changes—cold hands and feet, lingering fatigue after light activity, or a general sense of sluggishness. These can stem from reduced arterial flexibility and slower circulation, common issues tied to natural aging processes like plaque buildup and vessel stiffening. It’s frustrating when everyday energy feels harder to maintain, leaving you sidelined from the activities you love.

But here’s the encouraging part: simple dietary swaps, like incorporating certain nutrient-rich oils, may help support healthier blood flow and arterial function. Research suggests that healthy fats from specific oils can play a supportive role in reducing inflammation and promoting vessel health. The best news? We’ll reveal the top three standout options—and why one rises above the rest—further down.

Why Artery Health Often Changes After 60

Arteries are remarkable—they carry oxygen-rich blood throughout your body, expanding and contracting to keep flow smooth. With time, though, elasticity can decrease due to factors like oxidative stress and plaque accumulation from cholesterol and other substances.

Studies show that after age 60, arterial stiffness tends to increase, and cardiovascular concerns become more common. You might feel it as tired legs after short walks or chilly extremities. The good news is that certain healthy fats, particularly monounsaturated and omega-3 types, are linked in research to lower inflammation and better endothelial function—the inner lining of blood vessels.

Not all oils offer the same potential benefits. The ones that stand out have unique nutrient profiles backed by scientific evidence.

The Role of Oils in Supporting Natural Circulation

Swapping in the right oils can provide fats that may help counteract age-related stiffening. For instance, monounsaturated fats are associated with antioxidant effects, while omega-3s show promise in reducing inflammatory markers.

Research, including large cohort studies, links regular intake of these oils to improved vessel flexibility and circulation support. Used in cooking, dressings, or supplements, they become easy, flavorful habits.

But which ones lead the pack? Here’s a countdown of three remarkable options.

3 Remarkable Oils That May Support Artery Health and Blood Flow

#3: Extra Virgin Olive Oil – The Mediterranean Favorite

Imagine drizzling vibrant, peppery extra virgin olive oil over fresh greens or roasted vegetables. Many in their 60s and beyond have made this simple switch from butter or processed spreads.

Extra virgin olive oil is rich in oleic acid (a monounsaturated fat) and polyphenols—powerful antioxidants. Extensive studies, including the PREDIMED trial and meta-analyses, suggest it may help protect against oxidative damage, support endothelial function, and contribute to healthier cholesterol balance.

It’s ideal for low-heat cooking or raw drizzling to preserve those beneficial compounds. But the next one brings a creamy versatility.

#2: Avocado Oil – The Versatile All-Rounder

Picture using smooth, mild avocado oil for stir-fries or as a dip for bread. It’s gained popularity for good reason.

High in monounsaturated fats similar to olive oil, plus vitamin E, avocado oil has been studied in animal models and human cohorts. Evidence points to potential benefits for lipid profiles and reduced oxidative stress, which may support overall vessel health.

Prospective studies, like those from the Nurses’ Health Study, link higher avocado intake (and its oils) to lower cardiovascular risks when replacing less healthy fats. Great for higher-heat cooking thanks to its stability. Yet, the top spot goes to an omega-3 powerhouse.

#1: Fish Oil (Rich in Omega-3s) – The Circulation Standout

Consider quality fish oil capsules or incorporating fatty fish like salmon—delivering concentrated support.

Fish oil provides EPA and DHA, long-chain omega-3 fatty acids. Numerous clinical trials and reviews highlight their potential to reduce inflammation, improve vessel flexibility, and support better blood flow. Mechanisms include anti-inflammatory effects and plaque stabilization.

Research shows omega-3s may lower triglycerides, ease endothelial stress, and promote healthier circulation—making it a frequent top recommendation for age-related concerns.

This could be a real game-changer for feeling more energized day to day.

Why These Three Oils Stand Out for Potential Support

Here’s a quick comparison to see their key strengths:

Oil	Key Components	Potential Benefits Supported by Research	Best Uses
Fish Oil	EPA & DHA (Omega-3s)	May reduce inflammation, support vessel flexibility and flow	Supplements or fatty fish (e.g., salmon)
Avocado Oil	Monounsaturated fats, Vitamin E	Antioxidant effects, may aid healthy cholesterol balance	High-heat cooking, dressings
Extra Virgin Olive Oil	Oleic acid, Polyphenols	Anti-oxidative support, endothelial health	Raw drizzling, low-heat cooking

These profiles make them leaders based on current evidence.

Real Experiences: How People Have Incorporated These Oils

Take John, 68: “Switching to olive oil for cooking gave me more pep during evening walks—legs feel lighter.”

Or Mary, 70: “Adding fish oil supplements warmed my hands noticeably; daily stamina improved.”

Individual results vary, of course. These oils aren’t standalone fixes but low-risk additions that many find enjoyable.

Safety Considerations: Using Oils Wisely

These oils are generally well-tolerated in moderation, especially from reputable sources (look for extra virgin, cold-pressed, or purified).

Fish oil can have mild blood-thinning effects—consult your doctor if on medications. Start with smaller amounts to check for digestive comfort.

For anyone with existing conditions, personalized medical advice is key. Most people experience minimal issues.

Easy Ways to Incorporate Them Daily

Here’s a step-by-step guide to get started smoothly:

1. Choose Quality: Opt for extra virgin olive oil, refined or unrefined avocado oil, and third-party tested fish oil supplements.
2. Start Small: Aim for 1-2 tablespoons of olive or avocado oil daily, or 1-2 grams of omega-3s from fish oil.
3. Timing Matters: Take with meals for better absorption; evening doses may aid relaxation.
4. Methods: Drizzle olive oil on salads, use avocado oil for sautéing, or take fish oil capsules.
5. Consistency Wins: Make it regular—pair with veggies, fish, or nuts.
6. Storage Tip: Keep in cool, dark places; refrigerate opened fish oil.

Simple Boosters to Enhance Potential Effects

• Add garlic to olive oil dressings for extra supportive compounds.
• Pair avocado oil with nuts for layered healthy fats.
• Zest lemon over salmon to boost omega-3 absorption.

Reclaim Energized Flow—Start Small Today

You’ve dealt with low energy or stiffness long enough. Supporting circulation naturally can open doors to more vitality, warmer limbs, and joyful movement.

Fish oil, avocado oil, and extra virgin olive oil provide evidence-backed, delicious ways to potentially nurture your arteries.

Picture easier daily tasks and renewed enthusiasm. A simple drizzle or capsule tonight could make a meaningful difference.

P.S. Many also notice steadier focus and mood from balanced inflammation. What’s your go-to oil? Share below to inspire others.

Frequently Asked Questions

1. How much oil should I use daily for potential benefits?
Most studies suggest 1-2 tablespoons of olive or avocado oil, or 1-2 grams of omega-3s from fish oil. Start low and adjust based on your needs.

2. Can these oils replace my medications?
No—they’re supportive additions to a healthy lifestyle. Always consult your doctor, especially with heart concerns.

3. Are there vegetarian alternatives to fish oil?
Algal oil provides plant-based EPA/DHA, though evidence is strongest for marine sources.

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider for personalized guidance.