The 7 'Healthy' Oils That Secretly Sabotage Your Blood Pressure

3. Canola & Sunflower Oils: When Omega-6s Crowd Out Balance

Canola and sunflower oils are kitchen mainstays that show up in countless “heart healthy” and cholesterol-lowering product claims. Both are technically low in saturated fat, but what frequently gets missed is how very high they are in omega-6 fatty acids. For our bodies, the ratio of omega-6s to omega-3s matters. Most Americans get plenty of omega-6 oils from processed foods and not nearly enough anti-inflammatory omega-3s from sources like fish, walnuts, or flaxseed. Current research hints that chronic excess of omega-6s, without the offset of omega-3s, may play a role in inflammation—something that can quietly encourage blood pressure to creep up over time. Instead of avoiding canola and sunflower entirely, think about using them in rotation with omega-3–rich choices, like extra-virgin olive oil for dressings or a dash of flaxseed oil in dips. Even small shifts toward more balanced fat sources can support steadier blood pressure and overall well-being.

4. Lower-Quality Olive Oil: Not All Bottles Are Equal

Olive oil is almost synonymous with heart health—but not all bottles are created equal. The biggest benefits come from high-quality, extra-virgin olive oil, which is rich in antioxidants called polyphenols. Unfortunately, many store-bought salad dressings and processed goods use lower-grade, refined, or blended olive oils that don’t offer the same support for blood pressure or cholesterol. It’s easy to get caught out by clever packaging or promises of “light” texture, but refined olive oils often have fewer beneficial compounds and, in some cases, are diluted with cheaper, less heart-friendly oils. For best results, choose dark-glass bottles labeled “extra virgin,” which typically indicate cold-pressed methods and more antioxidants. When possible, use your own mix of extra-virgin olive oil and lemon juice for salads, bypassing store-bought dressings—which are often more about oil content than genuine Mediterranean-style health.