Salmon is one of the most abundant natural food sources of omega-3.
Omega-3 helps increase the production of nitric oxide, a substance that dilates blood vessels, improves circulatory flow and reduces the resistance of blood vessel walls.
Not only choosing the right type of fish, the processing method also significantly affects the benefits for blood pressure.
Nutrition experts recommend prioritizing steamed, boiled, grilled or pan-fried salmon with little oil, combined with green vegetables and whole grains. This is a way to help maintain natural omega-3 levels without increasing saturated fat or sodium.
Conversely, deep-fried salmon or processed with a lot of butter, cream sauce or salty sauce can increase calories and sodium, thereby reducing benefits for the cardiovascular system.
For canned or smoked salmon, pay attention to the salt content. Some processed products contain quite high levels of sodium, which is not suitable for people who are controlling blood pressure.
Most healthy adults only need 2 servings of fatty fish per week, each serving about 85-100 g of cooked fish. This consumption level both helps supplement omega-3 and provides high-quality protein, vitamin D, selenium and vitamin B12.
Instead of trying to supplement large amounts of omega-3 from pills, experts recommend prioritizing natural food sources.
Salmon not only provides EPA and DHA but also carries many other nutrients that are beneficial for the heart, which supplements can hardly completely replace.
Eating salmon with plenty of green vegetables, fruits, beans, nuts, whole grains and low-fat milk, while limiting processed meat, fast food and salty foods.
However, if the patient has been diagnosed with hypertension, using medication as prescribed by the doctor is still the foundation for treatment.
Salmon and omega-3-rich foods only play a supporting role in a comprehensive blood pressure control strategy.
In general, with abundant EPA and DHA content and many essential nutrients, salmon is one of the types of fish that should be supplemented regularly to support blood pressure control.
When processed healthily and combined with a balanced diet, regular exercise, maintaining a reasonable weight and limiting salt, salmon can contribute to improving cardiovascular health and reducing the risk of complications from high blood pressure.
