High blood pressure, also called hypertension, is a common health problem that raises the risk of heart disease and stroke.
What you eat plays a big role in managing your blood pressure. Some types of fat in your diet can actually make your blood pressure worse.
One type of fat to stay away from is trans fat. These are man-made fats found in many processed foods like cookies, snacks, and margarine. They are added to make foods last longer and taste better, but they are very unhealthy. Research shows that trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL).
This can block your arteries and raise your blood pressure. A study in the New England Journal of Medicine found that cutting out trans fats could lower the risk of heart problems and high blood pressure. To avoid trans fats, check food labels and avoid anything with ‘partially hydrogenated oils.’
Another type of fat to be careful with is saturated fat. These are found in foods like fatty meats, butter, cheese, and whole milk. Some plant oils, like coconut oil and palm oil, also have a lot of saturated fat. Eating too much saturated fat can raise bad cholesterol and blood pressure.
The American Heart Association says people with high blood pressure should get less than 6% of their calories from saturated fat. That’s about 13 grams per day for someone eating 2,000 calories. Research shows that lowering saturated fat in your diet can help lower blood pressure.
Instead of eating harmful fats, try to eat more healthy fats. These are called unsaturated fats and are found in foods like olive oil, avocados, nuts, and fatty fish. These fats help lower bad cholesterol and are good for your heart. A study in the American Journal of Clinical Nutrition found that swapping out bad fats for good fats helped lower blood pressure.
Another fat to watch is omega-6 fatty acid. Your body needs it, but too much can be a problem—especially if you’re not eating enough omega-3 fats, which are found in fish, flaxseeds, and walnuts. Omega-6 fats are in many vegetable oils like corn, soybean, and sunflower oil, which are often used in fried and packaged foods.
Too much omega-6 without enough omega-3 may cause inflammation and raise blood pressure. A study in the Journal of Hypertension says keeping a good balance between these fats is helpful for managing blood pressure.
It’s also smart to think about your whole diet. The DASH diet (Dietary Approaches to Stop Hypertension) is made to help lower blood pressure. It includes lots of fruits, vegetables, whole grains, lean meats, and low-fat dairy. It also cuts back on bad fats and salt. Studies show the DASH diet can really help lower blood pressure.
To sum up, if you have high blood pressure, avoid trans fats and limit saturated fats. Choose healthy fats instead, like those in olive oil, nuts, and fish. Watch your intake of omega-6 fats and try to eat more omega-3s. A heart-friendly diet like the DASH diet can help you feel better and protect your heart.
If you care about high blood pressure, please read studies about potatoes and high blood pressure, and top 10 choices for a blood pressure-friendly diet
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