What kind of fish should people with high blood pressure eat?

People with high blood pressure should pay particular attention to their diet because food directly affects blood vessel function. Among the recommended foods, fish is considered a good choice for cardiovascular health and blood pressure control.

The types of fish that people with high blood pressure should prioritize eating include:

Snakehead fish

Snakehead fish is a familiar freshwater fish, classified as having white flesh, low in fat, and easy to digest. In addition, snakehead fish is rich in lysine, methionine, and glycine, which are important amino acids that help regenerate tissue and maintain the elasticity of blood vessels.

A study published in the International Journal of Food Properties found that protein in snakehead fish has anti-inflammatory and vascular endothelial protective properties, which may indirectly help stabilize blood pressure.

Snakehead fish meat is also rich in potassium, a mineral that balances fluids in the body, reduces water retention, and stabilizes blood vessel pressure. When preparing it, avoid salty stews or deep-fried dishes as they contain a lot of salt and oil, which are unhealthy. Dishes such as sour snakehead fish soup, steamed snakehead fish, and lightly salted braised snakehead fish are good choices for people with high blood pressure.

Snakehead fish contains many important amino acids that help regenerate tissue and maintain the elasticity of blood vessels.

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Salmon

Salmon is one of the most popular fatty fish recommended for people with cardiovascular problems. Salmon meat contains large amounts of EPA and DHA, two omega-3 fatty acids crucial for heart health. They reduce inflammation, improve endothelial function, and dilate blood vessels. This results in increased vascular flexibility and reduced platelet aggregation. These mechanisms contribute to lower blood pressure, according to the health website Verywell Health (USA).

Mackerel

Similar to salmon, mackerel is also rich in omega-3 fatty acids, which can help lower blood pressure through their vasodilating effects. Some research suggests that regularly eating mackerel may help reduce both systolic and diastolic blood pressure, especially when combined with a healthy diet.

One thing to keep in mind when eating mackerel is to prioritize smaller varieties. Smaller fish generally have a lower water content in their flesh compared to larger mackerel.

Tilapia

Tilapia has the advantage of being affordable and easy to prepare. Although tilapia doesn't contain as much omega-3 as salmon or mackerel, it is rich in lean protein, low in saturated fat and sodium. Therefore, tilapia is suitable for people who want to maintain their weight and reduce stress on their cardiovascular system.

100 grams of tilapia provides approximately 26 grams of protein, only 2.7 grams of fat, and almost no bad cholesterol. In addition, tilapia is a good source of selenium and potassium, two minerals that help regulate blood pressure by reducing the impact of sodium on blood vessels.

According to Verywell Health, people with high blood pressure should choose tilapia raised in clean environments without antibiotics and prepare it by steaming, grilling, or braising with little salt instead of frying.

Source: https://thanhnien.vn/nguoi-huyet-ap-cao-nen-an-ca-gi-185251017142230053.htm