EVOO and hypertension: The best types of edible oils

What 3 varieties of edible oils help control high blood pressure?

Not all edible oils are the same; some help protect the heart, while others can raise blood pressure and cholesterol. For people with hypertension, it is essential to prioritize the use of oils that offer cardiovascular benefits.

According to a report by Báo Thanh niên (10/31/2025) and references to Verywell Health (USA), the following three oils are the most recommended:

EVOO

Extra Virgin Olive Oil is a pillar 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 potent antioxidants, helping to inhibit inflammation and protect the endothelial cells that line blood vessels. A study published in the journal Nutrients revealed that the daily consumption of 60 ml of EVOO managed to reduce systolic blood pressure by an average of 2.5 mmHg. This effect is attributed to polyphenols enhancing the production of nitric oxide, a compound that causes blood vessels to dilate and, consequently, 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 Oil (or Canola)

Rapeseed oil is characterized by its healthy lipid profile, as it contains approximately 60% monounsaturated fatty acids and 10% alpha-linolenic acid (ALA), a plant-based type of Omega-3.

This balanced composition gives the oil the ability to reduce inflammation, improve insulin sensitivity, and keep blood pressure stable. Replacing saturated fats (such as animal fats) with rapeseed oil is an effective strategy for blood pressure regulation. In addition, its favorable ratio of Omega-6 to Omega-3 fatty acids helps maintain blood vessel elasticity and minimizes the risk of arteriosclerosis.

With a smoke point of around 200 °C, rapeseed oil is a versatile option ideal for light sautées, stir-fries, and baked preparations.

Flaxseed Oil (or Linseed)

Flaxseed oil is considered one of the most concentrated plant sources of Omega-3 fatty acids (ALA). It is scientifically proven that ALA decreases inflammation and promotes vessel dilation.

Specifically, the ALA present in this oil reduces sympathetic nervous system activity, 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 vessel walls.

Usage recommendations:

Flaxseed oil oxidizes easily, so it should not be used for frying or cooking at high temperatures. It is best consumed raw, mixed directly into vegetable dishes, or added to smoothies and yogurts. People taking anticoagulant medications 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.

In addition, it is crucial to control the total amount of oil consumed daily. Although the mentioned oils are healthy, Verywell Health advises not exceeding 2 to 3 tablespoons a day. Exceeding this amount can lead to weight gain, which in turn is a factor that can contribute to or worsen hypertension.

EVOO and hypertension: General strategies to reduce it

Improving cardiovascular health through small changes in the pantry is an effective and accessible strategy to significantly reduce blood pressure in a short time. Among the most relevant modifications is the use of edible oils for people with hypertension, since replacing saturated fats, such as butter or processed margarinas, with high-quality monounsaturated fats helps improve arterial elasticity and reduce systemic inflammation.

This change is fundamental because EVOO contains polyphenols that act as natural antioxidants, protecting the endothelial system and facilitating smoother blood flow. In addition to prioritizing EVOO against hypertension, it is crucial to drastically reduce sodium consumption, substituting table salt with aromatic herbs, spices, and citrus to enhance flavor without compromising blood pressure.

Replacing refined grains with whole-grain options, such as oatmeal or brown rice, provides the necessary fiber to regulate metabolism and prevent insulin spikes that indirectly affect pressure.

Another key adjustment consists of swapping ultra-processed and salted snacks for natural nuts, especially walnuts and almonds, which provide potassium and magnesium, essential minerals to counteract the negative effects of sodium. Likewise, it is recommended to replace conventional broths and canned goods with low-salt or homemade versions, thereby avoiding chemical preservatives that tend to silently elevate blood pressure levels.

Opting for plant-based protein sources, such as legumes, instead of processed meats or cold cuts, also helps keep arteries clean and flexible. Together, these substitutions not only facilitate weight loss and glycemic control, but also establish a solid foundation for a stronger heart.

Scientific evidence underscores that integrating edible oils for people with hypertension as the primary source of fat in the daily diet, coupled with the elimination of added sugars in beverages and packaged foods, allows for tangible improvements in systolic and diastolic pressure levels in just one month.

 

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Try the 3-3-3 formula

To effectively manage hypertension, Dr. Gagandeep Singh proposes the 3-3-3 formula, a structured method that prioritizes metabolic health over simply cutting salt.

• The 1st pillar focuses on diet, recommending the reduction of refined carbohydrates (such as white bread and sugars) that spike insulin, ensuring protein consumption in every meal to improve insulin sensitivity, and losing the fear of healthy fats.
• The 2nd pillar covers daily habits, highlighting the importance of resistance training over cardio alone, avoiding a sedentary lifestyle by breaking up chair hours with brief movement every hour, and practicing slow breathing for ten minutes to calm the nervous system.
• Finally, the 3rd pillar establishes critical weekly checks: measuring blood pressure at home at least twice to detect patterns, monitoring waist circumference (which should be less than half one’s height) as a metabolic risk indicator, and ensuring restorative sleep of at least seven hours to regulate cortisol.

This strategy does not replace medication, but rather simplifies lifestyle guidelines into actionable steps to combat insulin resistance and metabolic dysfunction, key factors in modern hypertension.

Maintaining a conscious pantry, free of highly refined products and rich in natural foods, is the most powerful tool to prevent chronic diseases and ensure a healthy longevity without depending exclusively on pharmacological interventions, proving that the kitchen is the first step toward a balanced life.