Which 3 types of cooking oils help control high blood pressure?
Not all cooking oils are created equal; some help protect the heart , while others can raise blood pressure and cholesterol. For people with hypertension, it's crucial to prioritize oils that offer cardiovascular benefits.
According to a report by Báo Thanh niên (31/10/2025) and references to Verywell Health (USA), the following three oils are the most recommended:
AOVE
Extra virgin olive oil is a cornerstone of the Mediterranean diet, which has consistently been shown to reduce blood pressure and the risk of heart disease . This oil is exceptionally rich in oleic acid and polyphenols.
Polyphenols act as powerful antioxidants , helping to inhibit inflammation and protect the endothelial cells that line blood vessels. A study published in the journal Nutrients revealed that daily consumption of 60 ml of extra virgin olive oil reduced systolic blood pressure by an average of 2.5 mmHg. This effect is attributed to the fact that polyphenols boost the production of nitric oxide, a compound that dilates blood vessels and, therefore, improves circulation.
To preserve its nutritional content, it is recommended not to cook olive oil at temperatures above 190–210 °C , depending on its degree of purity.
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Rapeseed (or Canola) Oil
Rapeseed oil is characterized by its healthy lipid profile , as it contains approximately 60% monounsaturated fatty acids and 10% alpha-linolenic acid (ALA), a type of Omega-3 of plant origin.
This balanced composition gives the oil the ability to reduce inflammation , improve insulin sensitivity, and maintain stable blood pressure. Replacing saturated fats (such as animal fats) with rapeseed oil is an effective strategy for regulating blood pressure. Furthermore, its favorable ratio of Omega-6 to Omega-3 fatty acids helps maintain the elasticity of blood vessels and minimizes the risk of arteriosclerosis.
With a smoke point of around 200°C, rapeseed oil is a versatile and ideal choice for light stir-fries, sautes and baked preparations.
Linseed (or Flaxseed) Oil
Flaxseed oil is considered one of the most concentrated plant-based sources of Omega-3 fatty acids (ALA) . It is scientifically proven that ALA reduces inflammation and promotes blood vessel dilation.
Specifically, the ALA present in this oil reduces the activity of the sympathetic nervous system, optimizes endothelial function, and limits the synthesis of molecules that tend to constrict blood vessels. Flaxseed oil also provides lignans, which are plant antioxidants that offer additional protection to the vessel walls.
Recommendations for use:
Flaxseed oil oxidizes easily, so it should not be used for frying or cooking at high temperatures. It is best consumed raw, mixed into vegetable dishes, directly, or added to smoothies and yogurt. People taking blood-thinning medication should consult their doctor before incorporating flaxseed oil into their diet to avoid potential drug interactions.
Additional Recommendations
It is essential that consumers avoid reusing cooking oil, as this can lead to the formation of oxidants that promote inflammation.
Furthermore, it's crucial to monitor the total amount of oil consumed daily. Although the oils mentioned are healthy, Verywell Health advises against exceeding 2 to 3 tablespoons per day . Exceeding this amount can lead to weight gain, which in turn can contribute to or worsen high blood pressure.
Extra virgin olive oil and hypertension: General strategies to reduce it
Improving cardiovascular health through small changes in your diet is an effective and accessible strategy for significantly reducing blood pressure in a short time. Among the most relevant modifications is the use of cooking oils for people with hypertension, since replacing saturated fats, such as butter or processed margarine, with high-quality monounsaturated fats helps improve arterial elasticity and reduce systemic inflammation.
This change is fundamental because extra virgin olive oil (EVOO) contains polyphenols that act as natural antioxidants, protecting the endothelial system and facilitating smoother blood flow. In addition to prioritizing EVOO for managing hypertension , it is crucial to drastically reduce sodium intake, replacing table salt with aromatic herbs, spices, and citrus fruits that enhance flavor without compromising blood pressure.
Swapping refined grains for whole grain options , such as oats or brown rice, provides the necessary fiber to regulate metabolism and avoid insulin spikes that indirectly affect blood pressure.
Another key adjustment is to swap ultra-processed and salty snacks for raw nuts, especially walnuts and almonds, which provide potassium and magnesium , essential minerals for counteracting the negative effects of sodium . It is also recommended to replace conventional broths and canned goods with low-sodium or homemade versions, thus avoiding the chemical preservatives that often silently raise blood pressure levels.
Choosing plant-based protein sources , such as legumes, instead of processed meats or sausages also helps keep arteries clean and flexible. Together, these substitutions not only facilitate weight loss and blood sugar control, but also lay a solid foundation for a stronger heart.
Scientific evidence underlines that integrating edible oils as the main source of fat in the daily diet of people with hypertension, along with eliminating added sugars from beverages and packaged foods, allows for tangible improvements in systolic and diastolic blood pressure levels in just one month.
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Try the 3-3-3 formula
To manage hypertension effectively, Dr. Gagandeep Singh proposes the 3-3-3 formula , a structured method that prioritizes metabolic health over simply cutting salt.
- The 1) pillar focuses on the dietrecommending reducing the refined carbohydrates (like white bread and sugars) that trigger the insulinto ensure the consumption of proteins with each meal to improve insulin sensitivity and lose the fear of healthy fats.
- The second pillar covers daily habits, highlighting the importance of endurance training Instead of just cardio, avoid sedentary behavior by breaking up sitting for extended periods with brief movement every hour and practice slow breathing for ten minutes to calm the nervous system.
- Finally, the 3rd pillar establishes weekly check-ups critical: measure blood pressure at home at least twice to detect patterns, monitor the waist circumference (which must be less than half the height) as an indicator of metabolic risk and ensure a restful sleep a minimum of seven hours to regulate cortisol.
This strategy does not replace medication , but simplifies lifestyle guidelines into actionable steps to combat insulin resistance and metabolic dysfunction, key factors in modern hypertension.
Maintaining a mindful pantry , free of highly refined products and rich in natural foods, is the most powerful tool to prevent chronic diseases and ensure healthy longevity without relying exclusively on pharmacological interventions, demonstrating that the kitchen is the first step towards a balanced life.
