The American Heart Association calls high blood pressure "the Silent Killer" because over 20 percent of its victims are not aware that they have the condition. Even without a confirmed diagnosis, you can decrease your blood pressure by changing your diet. The AHA suggests people who take prescription medications for high blood pressure can benefit from adopting a heart-healthy diet that decreases intake of saturated and trans fats.
These dietary changes may help you prevent the onset of high blood pressure as well. Promising scientific studies indicate that oils from fish, seeds and some plant sources can play an important role in the successful management and prevention of high blood pressure.
Sesame Oil
Sesame oil is a flavorful oil that is popular in Asian cuisine. A 2003 research study reported at the XVth Scientific Meeting of the Inter-American Society of Hypertension showed significant reductions in blood pressure readings in participants who used sesame oil as their only cooking oil for 60 days. The study participants consumed an average of 35 grams of sesame oil per day. They had reduced systolic pressures from 166 to 134 and diastolic pressures from 101 to 84.6.
Researchers believe that the polyunsaturated acids and lignans in sesame oil contribute to its ability to lower blood pressure; previous research had documented this oil's ability to lower the blood pressure of hypertensive rats.
Fish Oils
Omega-3 fatty acids are essential components in oils from fish like halibut, mackerel, tuna and salmon. Increased consumption of fish oils has potential to moderately reduce blood pressure according to American Family Physician. Analysis of more than 60 studies showed systolic and diastolic pressure decreases that ranged from a high of 3.4 mm and 2.0 mm for 5.6 g of fish oil per day. Consumption of 3.7 g of fish oil resulted in an average decrease of 2.1 mm for systolic pressure and a 1.6 mm reduction for diastolic.
Wright State University states that your body metabolizes fish oils, obtained either from food or supplements, into eicosanoids, chemical components that have the ability to regulate blood pressure. Fish oils also thin the blood, which can decrease the amount of pressure your blood requires to travel through your blood vessels. American Family Physician suggests two 3 oz. servings of fatty fish per week for people who have no history of heart disease.
Olive Oil
Numerous researchers have analyzed the role of olive oil in the Mediterranean diet and its apparent health benefits. A 2004 study report in American Society for Clinical Nutrition showed that in the Mediterranean diet, the use of olive oil was mainly responsible for the positive effects on blood pressure.
The National Institutes of Health reported on a small study that compared the effects of sunflower oil and virgin olive oil intake on elderly hypertensive and non-hypertensive patients. Researchers concluded the hypertensive group that consumed the virgin olive oil had mean systolic blood pressure decreases of 14 mm. Although olive oil contains vitamin E, oleic acids, polyphenols and other components, studies have not identified which ones may be responsible for blood pressure reduction.
References
- American Heart Association: High Blood Pressure
- American Family Physician: Omega-3 Fatty Acids
- American Society for Clinical Nutrition: Olive Oil, the Mediterranean Diet, and Arterial Blood Pressure
- National Institutes of Health: Virgin Olive Oil Reduces Blood Pressure in Hypertensive Elderly Subjects
