-By Puja Yadav
In the whole worldwide, three out of 10 people suffer from hypertension. On the basis of accuracy, around 1.8 billion people suffer from the condition globally, while only 50 per cent of them are aware of it. Read on if you're amongst this population.
What is hypertension?
Don't worry, it's not a new disease, Hypertension in layman's language is known as high blood pressure (BP). It is a problem which, if not paid attention to, can lead to bigger health issues.
A heart problem is one serious concern for people suffering from hypertension. Research has shown that diets with excessive calories, fats, sugars, and sodium lead to the following condition.
There is also evidence that the consumption of sugar-sweetened drinks is associated with the development of obesity and that the consumption of high fructose corn syrup, which is the most widely used sweetener, and excessive use of refined carbohydrates may be one of the culprits which can lead to high BP.
Oil is the basic ingredient used for cooking literally everything. And if healthy foods can be made more healthy when cooked in the right and healthy manner, then who wouldn't love to?
Here we suggest you the 4 oils that are beneficial in healing or lowering hypertension
Butter & Ghee
- We have to go back to the cooking medium which was used by our forefathers, and that is white butter and ghee
- Steer clear of “butter-like” substances like margarine and other “vegetable oil spreads” found in stores
- Use homemade desi ghee or white butter as the cooking medium, especially ghee which is very well-applicable for Indian cooking
- It is a rich source of Omega- 3 and 6 essential fatty acids which help your brain to function properly and also improves your skin's health
- They are also rich in fat-soluble vitamins, trace minerals and anti-oxidants
- Ghee is also lactose- and casein-free and has high levels of vitamin K2 which helps in bone-strengthening
- Portion control is a must though, as it very nutrient-dense and should not be taken in large quantities -- remember, excess of anything is bad!
This magical and grounded oil that your mother keeps telling you to use for everything, is rich in medium-chain fatty acids -- which are easy for your body to digest -- but not readily stored by the body as they're a kind of fat as well as small in size.
Hence, they are an immediate source of energy, and your mom isn't wrong!
- These fatty acids also improve brain and memory function along with increasing good cholesterol and promoting heart health
- In addition, the antioxidants found in coconut oil make it an effective anti- inflammatory agent working very well to cure arthritis
- When choosing a coconut oil, we recommend extra-virgin varieties, as refined or processed coconut oils can eliminate many of the health benefits
Extra-Virgin Olive Oil
There are many benefits of using this oil.
- It is great for heart health and has high amounts of antioxidants which protect your cells from damage
- It also helps improve memory and cognitive function, and works as an anti-inflammatory
- Note that we recommend only extra-virgin varieties of olive oil
Beware of fake oils -- if it’s labeled as “light,” “pure” or a “blend,” it isn’t virgin quality; and finally, opt for dark-coloured bottles, as they protect the oil from oxidation.
Olive oil is not recommended for cooking at high temperatures because of its low smoke point, but it’s terrific for making salad dressings or drizzling over breads or cooked foods.
- Omega-3 fatty acids are considered essential because the body isn’t capable of producing them on its own
- Therefore, we must rely on our diet to supply these extremely beneficial compounds
- There are three different types of “omega-3s”: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)
- The preferred sources of omega-3s are found in seafood sources and in some plant foods, including certain nuts and seeds
Because good-quality fish is not widely available and Indian diets are predominantly vegetarian, we suggest supplementing with fish oil for getting the required dosage of Omega-3.
There is a lot of confusion between “fish oil” and “cod oil”. Let us clear it:
Fish oil is a great source of omega-3 fatty acids EPA and DHA, but it doesn’t have much vitamin Aor D
On the other hand, cod liver oil is lower in omega-3s but very high in vitamins A and D
Our advice is to take at least 1,000 milligrams a day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined)