Embarking on a journey towards heart health can be transformative, especially when it comes to managing blood pressure. Hypertension, the medical term for high blood pressure, stands as a formidable risk factor for heart disease, affecting over a billion individuals globally. It’s characterized by systolic blood pressure readings of 130 mm Hg or higher and diastolic readings above 80 mm Hg. [1]
The good news is that lifestyle and diet adjustments can significantly aid in reducing these numbers alongside prescribed medications like ACE inhibitors. A diet rich in potassium and magnesium is particularly effective in this regard.
- Salmon
- Citrus Fruits
- Nuts and Seeds
- Legumes
- Leafy Greens
- Amaranth
- Olive Oil
- Berries
- Eggs
- Carrots
Salmon
Omega-3 fatty acids found in fatty fish like salmon are celebrated for their heart-healthy benefits, notably, their capacity to lower inflammation and, consequently, blood pressure. A comprehensive analysis in 2022, which examined data from nearly 5,000 individuals across 71 studies, found that consuming 2 to 3 grams of omega-3 fats daily offered the most significant blood pressure reduction benefits. This is roughly the amount found in a 3.5-ounce serving of salmon. [2]
Fatty fish not only provide omega-3 fats but also deliver a wealth of protein and vitamin D. Their versatility in cooking—from grilled salmon to baked trout—makes it easy to enjoy a heart-healthy diet. The inclusion of fatty fish in meals several times a week can contribute to overall health. It may prevent the onset of hypertension in individuals without a history of heart disease or diabetes.
