In addition to taking medication as prescribed by a doctor, diet plays an important role in controlling blood pressure. Among them, fish rich in omega-3 are recommended to be included in the menu due to their benefits for cardiovascular health.
Omega-3 is a group of polyunsaturated fatty acids, including EPA and DHA, which are abundant in fatty fish such as salmon, mackerel, herring, sardines and tuna. Many studies show that omega-3 can help reduce inflammation, improve blood vessel function and support low blood pressure in some subjects.
Nutrition experts recommend that adults eat fish, especially fatty fish, at least twice a week to improve cardiovascular health.
For people with high blood pressure, choosing the right type of fish and the right processing method is very important. Prioritize fresh fish such as salmon, mackerel or sardines instead of processed fish products with high salt content. Salt is a factor that can increase blood pressure, so dishes such as dried fish, canned fish with a lot of salt or smoked fish should be limited.
The processing method also affects health benefits. Steaming, boiling, grilling or pan-frying with a little oil are recommended methods. Conversely, fried fish dishes can increase fat and calories, which are not beneficial for weight and blood pressure control.
When processing, natural spices such as onions, garlic, ginger, lemon or herbs should be used to enhance the flavor instead of using too much salt or salty dipping sauce.
A serving of fish of about 100–150 grams per meal, from 2–3 meals per week, is usually suitable for most adults. Combining fish with green vegetables, whole grains and fresh fruits will help build a balanced diet, rich in potassium and fiber – nutrients that are beneficial for blood pressure control.
Fish rich in omega-3 is a beneficial food choice for people with high blood pressure. Eating fish regularly, choosing the right fish source and processing it healthily can contribute to supporting cardiovascular health and improving blood pressure control in the long term.
