Here are some key excerpts from the article including references to the original research.
When it comes to cooking meals, what is the best oil to help keep blood pressure stable?
There is much said about what foods need to be eaten or avoided if one has high blood pressure but what about the oil in which these foods are cooked in? What is the best oil for blood pressure?
- Higher intake of high-phenolic olive oils correlated with lower systolic blood pressure and levels of oxidized LDL cholesterol. The researchers commented that the oil should be viewed as a “neutraceutical in cardiovascular prevention”
- A March 2018 systematic review demonstrated that greater high-phenolic extra virgin olive oil consumption led to lower blood pressure as well as reduced markers of inflammation and oxidative stress
- A randomized trial separated 7216 individuals with high cardiovascular risk into three groups; a low-fat group, a group supplemented with nuts, and one supplemented with extra virgin olive oil. The extra virgin olive oil group had the least risk of mortality. In fact, the results showed that for each 10 g increase in olive oil, mortality risk fell by 10%.
Numerous studies have given evidence that following a Mediterranean diet helps reduce blood pressure.
A large reason for this is the addition of olive oil. Regular consumption of olive oil decreases both systolic and diastolic blood pressure.
Studies have proven that olive oil could help reduce the need for medication needed to control blood pressure in hypersensitive patients.
This is due to a reduction in nitric acid causes by polyphenols. In a study published in the journal, Archives of Internal Medicine reports that extra virgin olive oil can help lower blood pressure readings and people on high blood pressure medications may be able to reduce the amount of medicine they take if they substitute extra virgin olive oil for other types of fats in their diet.
Daily use of 40 grams (about 2.5 tablespoons) of olive oil markedly reduces the dosage of medications
Doctor Aldo Ferrara, associate professor of internal medicine at the Frederico University of Naples said: “The most important finding in this study is that the daily use of olive oil, about 40 grams per day, markedly reduces the dosage of medications by about 50 per cent in hypersensitive patients of a previously stable drug dosage.
“Extra-virgin olive oil contains antioxidants called polyphenols which may be responsible for the drop in blood pressure seen in this study.”
The American Heart Association states that the consumption of olive oil has clear benefits.
Polyphenols are inflammation-fighting compounds that can help reduce blood pressure.
The British Dietetics Association (BDA) advises as part of a healthy diet you should opt for oils low in saturated fat.
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