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.