One Tasty Food to Help Regulate Blood Pressure

 fish oil

One of the most common pieces of advice that you will get from doctors when you ask about the food you should eat to control your blood pressure is “eat fatty fish”. You cannot ignore the various research and experiments which have been able to show that fish oil can lower blood pressure beyond any doubt. It is believed to be because of the anti-inflammatory and coagulant effect of omega-3 which is the fish oil which is an essential fatty acid.

Hypertension is a risk factor for developing atherosclerosis which is a condition where the arteries narrow up and harden. It is also a risk factor for a heart disease and inflammation. If you want to reduce the risk, then it is important that your diet consists of fatty acids and fish oil which will also result in reduced blood pressure [1].

Your body has no mechanism to produce the omega-3 fatty acids naturally, and so it has to source it from the foods you eat. You mostly have to get a lot of the inflammatory omega-6 fatty acids from vegetable oils. Opting to supplement it with fish oil is the option to get the omega-3 oils. By doing so, you will restore your fatty acid equilibrium and thus lowers inflammation and high blood pressure.

How Much Fish Should You Eat To Help With Your Blood Pressure?

The conventional medications used to lower blood pressure can have unpleasant side effects in your life. They can negatively affect levels of cholesterol which can force you to use additional drugs for reducing cholesterol. According to some studies, supplementation with a large amount of fish oil at least 5 grams each day will help to reduce your high blood pressure significantly. Also if you are a mild hypertensive individual, supplementing your body with small doses of fish oil will also be effective in keeping the condition under control.

Results from another study conclude that you will need at least three servings of fish in a week to experience real results when it comes to lowering your high blood pressure. It, therefore, appears that eating fish three times in a week will supply you with the right amount of omega-3 oil which will control your blood pressure. At this point, we can say that your high blood pressure might also be partly as a result of not eating fish. Other components found in seafood like selenium and potassium might also help to regulate blood pressure.

Fish and Benefits of COQ10

Eating fish can also help to reduce your high blood pressure because fish contains an antioxidant known as CoQ10 or co-enzyme Q10 [2]. The nutrient is essential in helping your cells to create energy. Although it is available in every cell, much of the supply comes from the cells in your heart as they need a lot of energy. Fish is a good source of CoQ10 and adding it to your diet makes a lot of difference to your hypertension.

Fish and vitamin Dvitamin D

Vitamin D, whether you get it from the sunshine, daily supplements or oily fish will help you to control your hypertension [3]. It regulates your hypertension through balancing renin-angiotensin system. You will have a higher chance of high blood pressure, heart attack or stroke if it the system becomes overactive. Aside from supporting your healthy heart and the cardiovascular system, vitamin D also allows your body with the absorption of calcium more efficiently, so it is a win-win situation.

Preparing a Tasty Fish Recipe

Here is a recipe to help you cook a delicious, healthy meal using fish. Eating this meal is also helpful if you have high blood pressure as it is also low in sodium. There are various ways that you can prepare a tasty meal with fish but here is one way to enjoy the meal.

Spicy Baked Fish

baked fish


  • Salmon or any other fish fillet
  • One tablespoon olive oil
  • One tablespoon salt-free spicy seasoning


  1. Apply cooking oil to your baking dish and put it in the oven at 350 degrees
  2. Wash the fish and dry it. Place it in a bowl. Combine the oil with your seasoning and pour it over the fish.
  3. Bake the fish uncovered for about 15 minutes or until when the fish flakes with a fork. Remove and divide it into four pieces
  4. Serve it with rice

Supplementing with fish oil is safe and efficient when it comes to reducing blood pressure especially in gentle hypertensive individuals. But note that the beneficial effects wear off with time once you stop the supplements. It, therefore, means that some changes to your diet should be permanent so as to improve its efficacy.



5 Foods to Naturally Improve Blood Pressure

Smoothie for blood pressure

We live in a fast paced world, and the pressure is always on. Making our mark has never been more difficult and letting our guards down will only result in having to start over again. We need to be alert and aware of all that is happening around us. The effects of this crazy lifestyle can have a negative impact on our health status.

Finding that perfect balance between work and pleasure can be tough. We know we have to find it, but the bills are piling up, the kids are whining, and the boss is putting undue pressure on you. So, what is one to do when the blood pressure is sky high?

One aspect, that is generally always affected, is our blood pressure, and having a too high or too low blood pressure is detrimental to our overall being.

There are many ways to improve your blood pressure and here is a short list:

  • Lose weight
  • Eat clean and healthy
  • Ensure you exercise on a regular basis
  • Reduce your salt and sodium intakeworkout for blood pressure
  • Reduce your alcohol consumption
  • Limit your caffeine intake
  • Stop smoking
  • Lower your stress, by assessing what is causing the stress
  • Keep checking your blood pressure
  • Eat certain foods

5 foods that can help

These foods can naturally improve your blood pressure, eaten in conjunction with a healthy diet and regular exercise plan. It is important to note that no one food item can improve your blood pressure status, but any one of them can assist. Realistically, you should be looking holistically at your lifestyle and recognizing the areas that are setting your blood pressure off in the wrong direction.

One of the most commonly followed eating plans is the DASH Diet. DASH broken down is Dietary Approaches to Stop Hypertension, and is supported by the U.S.-based National Heart, Lung, and Blood Institute. Their main aim is to help you reduce the sodium in your diet, based on a few variables. It is a good place to start, but just including these foods into your daily or weekly eating regime, will help too. (2]

  1. Flaxseedflaxseed

It has been proven that flaxseed, consumed in various foods, can reduce your blood pressure. The inclusion of these four components in flaxseed, fiber, lignans, alpha linolenic acid, and peptides, all assist in the process to improve your blood pressure.

In particular, flaxseed helps with the relaxing (diastolic blood pressure) and contracting (systolic blood pressure) process of the heart. Flaxseed can be consumed in a variety of ways, and is apparent in many foods. The easiest way would be to use flaxseed oil, which you can cook and bake with. The best flaxseed format is ground flaxseed, which can be bought in store or online. When buying products with flaxseed component, check that its ground, and this will fall under the Dietary Fiber area. [6] (3)

  1. Beetroots

Beetroots are as natural as you can get, and they contain nitrates, which has the ability to lower your blood pressure. You can consume beetroots in a variety of ways, such as whole and cooked, or in a juice form. Systolic blood pressure is reduced greatly within hours of consuming the beets. [1]

  1. Fish

In particular, fish that has a fatty or oily consistency, such as salmon, trout, tuna and mackerel, are great for lowering your diastolic blood pressure. The best ways to cook these fatty fish, to retain their goodness and benefits, are steaming, baking, barbecuing and pan frying lightly in a low-fat oil. Remember, these fish have a naturally oily consistency, so you do not need to use a lot of fat or oil for the cooking process. [1] (4)

  1. Certain Dairy Products

It may seem odd that dairy would be on this list, but the inclusion of peptides and calcium in low-fat dairy products are good for your overall health. More specific, the reduction of hypertension can be related to consuming controlled amounts of low-fat dairy, but it is advised to avoid cheese.   Stick with low-fat milk and yogurt. [1]

  1. Chocolatechocolate

We are sure you are glad this one has made the list. But, it is only dark chocolate that fits the bill, and the higher the percentage, the better. Try dark chocolate with the 70-85% pure cocoa [5], and you will see a drastic reduction in blood pressure and hypertension issues. The polyphenols (in particular flavanols) in all cocoa items have the ability to ease blood flow and widen blood vessels, this made possible by the creation of nitric oxide. [1]

Again, these foods need to be part of a healthy eating plan as well as regular exercise. Be sure to always check with your doctor before taking on an exercise plan, especially if you suffer from abnormal blood pressure symptoms. And, if any of these foods are on your allergic list, then rather avoid them all together. There is no point in assisting one ailment, but aggravating another, such as an allergy.


  1. Berkley Wellness – Foods to lower blood pressure
  2. Mayo – The DASH Diet
  3. Web MD – Flaxseed Benefits
  4. com – How to cook oily fish
  5. org – Harvard Study on Dark Chocolate benefits
  6. com – Studies on high pressure and fiber intake