What fish should people with high blood pressure eat?

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

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 meat, low in fat and easy to digest. In addition, snakehead fish contains a lot of 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 the protein in snakehead fish has anti-inflammatory and endothelial protective properties, which can 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 pressure. When preparing it, avoid salty braised or fried dishes because too much salt and fat is not good for your health. Dishes such as sour snakehead fish soup, steamed snakehead fish, and braised snakehead fish with little salt 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.

PHOTO: AI

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. These are two types of omega-3 fatty acids that are very important for cardiovascular health, which have the effect of reducing inflammation, improving endothelial function and dilating blood vessels. As a result, the flexibility of the blood vessel wall and reducing platelet aggregation. These mechanisms contribute to lowering 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 evidence suggests that regularly eating mackerel can 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 small mackerel. Smaller fish often have less mercury in their meat than larger mackerel.

Tilapia

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

100 grams of tilapia meat provides about 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 play a role in regulating blood pressure by reducing the impact of sodium on blood vessels.

People with high blood pressure should choose tilapia raised in a clean environment, without antibiotics, and prepared by steaming, baking, or braising with little salt instead of frying, according to Verywell Health.

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