What Fish is Good for High Blood Pressure? The Top Heart-Healthy Choices

January 4, 2026 •

4 min read

According to the American Heart Association, incorporating fatty fish into your diet at least twice a week is a proven strategy for bolstering cardiovascular health. This is especially relevant for those managing or trying to prevent hypertension, as certain types of fish can play a pivotal role. So, what fish is good for high blood pressure? The answer lies in species packed with heart-protective omega-3 fatty acids.

Quick Summary

This guide examines the best fish for high blood pressure, focusing on species rich in omega-3 fatty acids. It details how these fatty acids and other nutrients support cardiovascular health, offers a comparison of popular fish options, and provides practical advice for integrating them into a heart-healthy diet.

Key Points

Omega-3s are Key: Fatty fish like salmon and mackerel are rich in EPA and DHA, essential omega-3 fatty acids proven to help lower blood pressure.
Top Choices: Salmon, mackerel, sardines, trout, and cod are excellent fish choices for a heart-healthy diet.
Nutrient Synergy: These fish also provide potassium, vitamin D, and lean protein, all of which contribute to regulating blood pressure and improving heart health.
Smart Preparation: Baking, grilling, or steaming fish is best, while avoiding frying, to maintain its heart-healthy benefits.
Watch Out for Sodium: Be cautious with canned or processed fish, which can be high in added salt; always opt for low-sodium options where possible.
Sustainability Matters: Choosing sustainable options, such as wild-caught salmon or smaller fish like sardines, can help minimize mercury exposure.

The Power of Omega-3s: Why Fish Helps Lower Blood Pressure

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are the primary reason many fish are so beneficial for cardiovascular health. These essential fatty acids have been shown to help lower blood pressure by reducing inflammation and promoting the relaxation and widening of blood vessels. They also work to decrease levels of triglycerides, a type of fat in the blood, and can reduce the risk of irregular heartbeats. By supporting overall heart function, omega-3s are a key dietary component for managing hypertension.

Beyond omega-3s, fish provides a lean source of high-quality protein and is rich in other vital nutrients. Many varieties contain potassium, which helps balance the effects of sodium in the body, and vitamin D, which has been linked to regulating blood pressure. Replacing red meat, which is often higher in saturated fat, with fish can also positively impact blood pressure levels.

Top Fish Choices for Managing High Blood Pressure

For those looking to optimize their diet for blood pressure control, selecting the right fish is crucial. The following are among the best options, known for their high omega-3 content and other heart-healthy properties:

Salmon: This fatty fish is a nutritional powerhouse, rich in both EPA and DHA. Studies confirm that regular consumption of salmon can help maintain blood pressure, reduce artery inflammation, and lower triglyceride levels. It is available both wild-caught and farmed, with both types offering significant omega-3 benefits.
Mackerel: Mackerel is a small, oily fish known for its high concentration of omega-3s. Regular intake has been shown to reduce both systolic and diastolic blood pressure, even with moderate consumption. Canned mackerel is a convenient option, but opting for lower-sodium varieties is important.
Sardines: These small, inexpensive fish are another excellent source of omega-3 fatty acids, vitamin B12, calcium, and vitamin D. As they are consumed whole, including the bones, they provide a significant boost of calcium, which is important for blood pressure regulation. Harvard research suggests that eating sardines weekly can significantly reduce the risk of cardiovascular disease.
Trout: Lake trout is particularly high in omega-3s, making it a great alternative to salmon. It is a versatile fish that can be prepared in many healthy ways, such as baking or broiling.
Cod: While a leaner fish than salmon or mackerel, cod is still a valuable part of a heart-healthy diet. Its low-fat, high-protein profile, combined with beneficial omega-3s, helps with weight management and supports cardiovascular function. Research indicates that cod intake can lead to positive metabolic changes, including lower blood pressure.

Comparison of Fish for High Blood Pressure Management

Cooking Methods and Sustainability

To maximize the heart-healthy benefits of fish, the cooking method is just as important as the choice of fish. Avoid deep-frying, which adds unhealthy fats and calories. Instead, opt for baking, grilling, steaming, or poaching to preserve the omega-3s and maintain the fish's nutritional integrity. Using herbs, spices, and citrus, rather than high-sodium sauces, will further support blood pressure control.

Sustainability is another key consideration. When possible, choose wild-caught salmon and smaller fish like sardines, which typically have lower mercury levels. Farmed fish can also be a good source of omega-3s, but research the sourcing to ensure responsible farming practices. The Environmental Protection Agency (EPA) provides guidelines on fish consumption to help consumers make informed choices regarding mercury levels.

Conclusion: A Heart-Healthy Addition

Incorporating fatty fish like salmon, mackerel, and sardines into your regular diet is a scientifically backed and delicious strategy for managing high blood pressure. The high levels of omega-3 fatty acids, combined with other essential nutrients like potassium and vitamin D, contribute significantly to cardiovascular health. By choosing the right varieties, preparing them healthily, and being mindful of sourcing, you can make an informed dietary change that supports a healthier heart and better overall well-being. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you are on medication for high blood pressure.

Visit the American Heart Association for more information on a heart-healthy diet.

Frequently Asked Questions

Among the best for omega-3s are fatty, cold-water fish like mackerel, salmon, and sardines. Mackerel, in particular, is noted for its high concentration of these beneficial fatty acids.

Canned fish like salmon and sardines can be beneficial due to their omega-3 content, but it is important to choose versions packed in water and labeled 'no salt added' or 'low sodium' to avoid excessive salt intake.

The American Heart Association recommends eating at least two servings (about 3.5 ounces cooked per serving) of fatty fish per week to help manage blood pressure and support heart health.

Tilapia can be a healthy, low-fat source of protein that contains some potassium and omega-3s. However, it generally has lower omega-3 levels than fattier fish like salmon or mackerel.

Frying fish adds unhealthy fats and calories, counteracting the health benefits of the fish itself. Healthy cooking methods like baking, grilling, or steaming are recommended to maximize the positive impact on blood pressure.

Both wild-caught and farmed salmon are excellent sources of omega-3 fatty acids. While wild-caught can be slightly leaner, both provide significant cardiovascular benefits. Personal preference and sustainability concerns often dictate the choice.

While fish oil supplements can provide a concentrated dose of omega-3s, the benefits are less clear than those from whole fish. It is generally best to get nutrients from food first, and you should always consult a doctor before starting any supplement, especially if you are on blood pressure medication.