The type of oil you use to cook can have a significant impact on your blood pressure and overall heart health. It’s essential to choose the right cooking oil because it can influence your cholesterol levels and hypertension. This blog post will discuss two oils that can lower your blood pressure and improve your cholesterol, according to research.
Sesame and Rice Bran Oils: Lowering Blood Pressure and Improving Cholesterol
Recent research in India has shown that sesame and rice bran oils can lead to optimal heart health. These two oils have been proven to lower blood pressure significantly and improve cholesterol. This effect is nearly as strong as commonly prescribed blood pressure medications but without the side effects.
Sesame and rice bran oils are low in saturated fat, which is beneficial for cholesterol management. Devarajan Sankar, M.D, Ph.D., a research scientist in the department of cardiovascular disease at Fukuoka University Chikushi Hospital in Chikushino, Japan, says, “Rice bran oil, like sesame oil, appears to improve a patient’s cholesterol profile.” These oils may also reduce heart disease risk by being a healthier substitute for less nutritious oils and fats in your diet.
Study Findings: Sesame and Rice Bran Oils Effect on Blood Pressure and Cholesterol
A 60-day study conducted in New Delhi, India, involved 300 people with mild to moderately high blood pressure. They used a blend of sesame and rice bran oils in their cooking, and the results were impressive.
The participants’ systolic blood pressure (the top number in a blood pressure reading) dropped by an average of 14 points. Their diastolic blood pressure (the bottom number in a blood pressure reading) significantly decreased by 11 points. These drops in blood pressure are notable and can greatly contribute to improving heart health.
Moreover, the participants’ cholesterol levels improved using the oils. Their LDL (low-density lipoprotein), known as “bad” cholesterol, decreased by 26 percent. Additionally, their HDL (high-density lipoprotein), or “good” cholesterol, increased by 9.5 percent.
Benefits of Sesame Oil
Sesame oil, extracted from sesame seeds, has been used for millennia and is known for its rich, nutty flavor. It’s packed with essential nutrients, such as vitamins, minerals, and healthy fats, making it a heart-healthy addition to your meals. Some benefits of sesame oil include:
- Lowering blood pressure: Sesame oil contains sesamin and sesamol, which are believed to have antihypertensive effects. These compounds help in relaxing blood vessels while reducing overall blood pressure.
- Improving cholesterol levels: Sesame oil is high in monounsaturated and polyunsaturated fats, which can help improve your cholesterol levels, reducing your risk of heart disease.
- Reducing inflammation: Sesame oil has anti-inflammatory properties due to its high levels of antioxidants and omega-6 fatty acids. These compounds aid in reducing inflammation in your body, which can help prevent chronic diseases.
Benefits of Rice Bran Oil
Rice bran oil, extracted from the outer layer of rice, has a mild flavor and is known for its numerous health benefits. It’s an excellent source of healthy fats, vitamins, and antioxidants. Some benefits of rice bran oil include:
- Reducing blood pressure: Rice bran oil is rich in oryzanol, a compound known for its ability to lower blood pressure. It also contains gamma-oryzanol, which helps reduce oxidative stress in blood vessels and promote overall heart health.
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Improving cholesterol levels: Like sesame oil, rice bran oil is high in monounsaturated and polyunsaturated fats that help improve your overall cholesterol levels.
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Boosting heart health: Rice bran oil contains tocotrienols, a type of vitamin E known for its antioxidant properties. These compounds help protect your heart from the negative effects of free radicals and inflammation.
It’s essential to incorporate heart-healthy options into your daily diet, starting with the oil you cook with. By using sesame and rice bran oils as a substitute for less healthy oils and fats, you can improve your blood pressure, cholesterol levels, and reduce your risk of developing cardiovascular disease. Incorporate these oils into your cooking today to enjoy their various health benefits and delicious flavors.
