3 best cooking oils for people with high blood pressure

Not all cooking oils are created equal; some help protect the heart, while others can increase blood pressure and cholesterol.

With high blood pressure, people should prioritize using the following cooking oils:

Extra virgin olive oil

Extra virgin olive oil is a staple of the Mediterranean diet, which has been shown to lower blood pressure and reduce the risk of heart disease. This oil is rich in oleic acid and polyphenols, which are antioxidants that reduce inflammation and protect blood vessel endothelial cells, according to Verywell Health (USA).

Olive oil has been shown to lower blood pressure and reduce the risk of heart disease.

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A study published in the journal Nutrients found that consuming 60 ml of extra virgin olive oil daily reduced systolic blood pressure by an average of 2.5 mm Hg. This is because the polyphenols in the oil increase nitric oxide production, which dilates blood vessels and improves blood flow. To maintain its nutrients, olive oil should not be processed at temperatures exceeding 190-210°C, depending on its purity.

Canola oil

Canola oil contains about 60% monounsaturated fat and 10% ALA, a plant-based omega-3. This structure gives the oil the ability to reduce inflammation, improve insulin sensitivity, and stabilize blood pressure.

Replacing saturated fats, including animal fats, with canola oil will help control blood pressure. In addition, canola oil has a fairly balanced ratio of omega-6 to omega-3, which helps maintain the elasticity of blood vessels and reduce the risk of atherosclerosis. Canola oil has a smoke point of about 200°C, so it is suitable for light frying, stir-frying or baking.

Flaxseed oil

Flaxseed oil is one of the richest plant sources of omega-3 (ALA), which has been shown to reduce inflammation and improve blood vessel dilation. The ALA in flaxseed oil reduces sympathetic nervous system activity, improves endothelial function, and reduces the synthesis of vasoconstrictor molecules. Flaxseed oil also contains lignans, plant antioxidants that help protect blood vessel walls.

Flaxseed oil is easily oxidized and should not be used for frying or cooking at high temperatures. The best way to use it is to mix vegetables, drink it directly or add it to yogurt or smoothies. People taking anticoagulants should consult their doctor before using flaxseed oil to avoid unwanted interactions with the drug.

Additionally, users should be careful not to reuse cooking oil multiple times to avoid inflammatory oxidizing compounds. They also need to control the total amount of oil consumed. Although the above oils are good for health, they should still limit about 2-3 tablespoons/day to avoid weight gain, a factor contributing to high blood pressure, according to Verywell Health .

Source: https://thanhnien.vn/3-loai-dau-an-tot-nhat-cho-nguoi-huet-ap-cao-185251029234356113.htm