1 Cooking Mistake That Can Raise Your Blood Pressure

The Hidden Ingredient Putting Pressure on Your Heart

Most people don’t think twice about the oil they cook with. It’s just a background ingredient, something that coats the pan or adds a little flavor. But emerging research suggests the type of oil you use could have a serious impact on your blood pressure—and your long-term heart health.

If you’ve been struggling to manage your numbers despite eating “clean,” exercising, and trying to cut back on salt, the issue might be hiding in plain sight. Not in your seasoning, but in your skillet.

Why Your Choice of Oil Matters More Than You Think

When it comes to cooking oils, not all fats are created equal. Some oils are rich in heart-supportive compounds like monounsaturated fats and antioxidants. Others, particularly those high in omega-6 polyunsaturated fats, can throw your body into a pro-inflammatory state when consumed in excess.

That inflammation doesn’t just affect how you feel. It can impair endothelial function, contribute to arterial stiffness, and make it harder for your blood vessels to relax—all of which can drive blood pressure up over time.

The Most Common Culprit in the Kitchen

Sunflower oil is often marketed as a healthy option. It’s plant-based. It’s light-tasting. It shows up in a lot of “heart-smart” products. But here’s the problem: most conventional sunflower oil is extremely high in omega-6 fatty acids and very low in omega-3s. That imbalance has been linked to inflammation and may worsen blood pressure regulation in some people.

It’s not about demonizing all fats. It’s about restoring balance.

Better Choices That Support Cardiovascular Health

If you want to make a small but powerful shift in your daily routine, start with the oil you use most often. Here are a few better options:

1. Extra Virgin Olive Oil

   • Best for: Low to medium-heat cooking, salad dressings, drizzling
   • Why it’s good: Rich in monounsaturated fats and antioxidants like polyphenols, which support healthy blood vessels and reduce inflammation
   • Bonus: Widely studied in the Mediterranean diet, linked to improved blood pressure and cardiovascular health

2. Avocado Oil

   • Best for: High-heat cooking (it has a high smoke point), grilling, roasting
   • Why it’s good: High in monounsaturated fats and vitamin E, which can help reduce oxidative stress and support arterial function
   • Bonus: Very neutral taste, easy to use in almost any dish

3. Sesame Oil

   • Best for: Medium-heat cooking, stir-frying, flavoring
   • Why it’s good: Contains sesamin and sesamol, natural compounds that have been shown to help lower blood pressure in clinical studies
   • Bonus: A little goes a long way in flavor

4. Coconut Oil (Use in moderation)

   • Best for: Baking, sautéing at low to medium heat
   • Why it’s good: Contains medium-chain triglycerides (MCTs), which may support metabolism and provide quick energy
   • Caution: It’s high in saturated fat, so best used sparingly and not as your primary oil

Swapping out a high omega-6 oil for one of these alternatives could have ripple effects not just on blood pressure, but on energy, inflammation, and mood.

Everyday Changes Make a Long-Term Difference

Improving your heart health doesn’t always require overhauling your entire diet. Sometimes it starts with a quiet choice like what you reach for when you heat up a pan.

The good news is that your body responds when you make better decisions consistently. And the oil you choose is one of the easiest upgrades you can make.

Let me know if you want a version connected to the quiz mentioned in the email or a variation for another oil type.