According to the American Heart Association, omega-3 in fatty fish such as salmon, mackerel, herring and sardines have the effect of supporting cardiovascular health, reducing inflammation and contributing to lowering blood pressure. Experts recommend eating fish at least twice a week to increase the amount of natural omega-3 for the body.
However, the benefits of fish are not only in the food itself but also depend on the processing method. Dr. Dariush Mozaffarian, a cardiovascular nutritionist in the US, believes that methods such as steaming, boiling or grilling will help retain more beneficial nutrients than frying in a lot of oil. Limiting salt, fish sauce or spices containing a lot of sodium when processing also contributes to effectively controlling blood pressure.
Another small tip is to combine fish with potassium-rich green vegetables such as spinach, spinach or beans. According to the American Heart Association, potassium helps the body excrete excess sodium through urine and reduce pressure on blood vessel walls, thereby supporting blood pressure stabilization.
Experts emphasize that eating fish regularly needs to be accompanied by a healthy diet, limiting processed foods, reducing salt, and maintaining regular exercise. This is the key to controlling blood pressure and protecting long-term cardiovascular health.
