hypertension is a prevalent cardiovascular disease，it has been recognized by the world health organization as the leading cause of death. It not only causes heart disease, coronary heart disease and other complications, but also seriously endangers people’s health. As a healthy expert with years of experience in preventing and treating hypertension, I would like to share some health knowledge with everyone today about how to control the intake of edible oil.
in terms of controlling the intake of edible oil，it is very important to grasp the details. In clinical practice，many patients with hypertension have poor dietary control，especially the excessive intake of edible oil and other high-fat foods，resulting in increased blood lipid levels and further aggravating hypertension. So，how tocontrol the intake of edible oil effectively？The following is a detailed introduction：
1. Quantitative control of edible oil
it is recommended that adults consume about 25-30g of edible oil per day, which is equivalent to 2.4-3 tablespoons（about 25ml）. In order to better control the amount of oil，family can buy measuring cups and spoon sets，such asoil control tool . Through the use of these tools, we can more accurately control the quantitative use of oil in daily life.
2. Balanced variety of edible oils
different types of edible oils contain different fatty acids and nutrients，such as soybean oil, rapeseed oil, sunflower oil mainly contain linoleic acid, cottonseed oil, peanut oil main component is oleic acid, corn oil containing linolenic acid is more. In order to ensure a balanced intake of fatty acids，it is recommended that different oils be used alternately in cooking and make various food dishes with multiple flavors.
3. Cooking method
in terms of cooking methods，firstly should reduce the high temperature frying, such as dry pot, sizzling and other heavy oil use methods. It not only increases the intake of edible oil, but also reduces the nutritional value of ingredien. In addition, in cooking，it is recommended to use Chinese-style stewing and boiling way, try to reduce unnecessary excessive cooking.
4. Replace with low-fat oils
for some of the high-fat foods that we usually eat, such as cake、cookies、potato chips and other snacks, can replace with low-fat foods such as fruit、vegetables with their original taste, so as to avoid excessive intake of edible oil leading to hypertension.
5. Pay attention to diet adjustment
in addition, controlling the intake of edible oil，dietary control is also very important. In order to reduce dietary sodium content, we should reduce the use of salt and other high-sodium products in the kitchen, and increase the intake of high-fiber vegetables，such as carrots、cabbage、Spinach、Tomatoes and so on.
to sum up，controlling the intake of edible oil is very important for hypertension prevention. As patients with hypertension，we should change our diet habits, pay attention to reasonable dietary control，choose low-fat edible oils，and adopt appropriate cooking methods. Only by doing so can we effectively control blood pressure and reduce cardiovascular risks.
