What Is the Best Fish to Lower Blood Pressure?

December 9, 2025 •

4 min read

The American Heart Association recommends eating fish at least twice per week to benefit from its cardiovascular advantages. To discover what is the best fish to lower blood pressure, you must understand the powerful role of omega-3 fatty acids, which can help promote vascular relaxation and reduce inflammation.

Quick Summary

Fatty fish, such as salmon, sardines, and mackerel, are the most effective for blood pressure reduction due to their high omega-3 content. Regular consumption, as part of a balanced diet, supports healthy cardiovascular function and helps manage hypertension safely and naturally.

Key Points

Fatty Fish is Key: The omega-3 fatty acids in oily fish like salmon and sardines are the primary drivers for lowering blood pressure.
Choose Low-Mercury Options: Stick to smaller fish like sardines and salmon to minimize mercury exposure while maximizing health benefits.
Cook with Care: Healthy cooking methods such as baking, grilling, and steaming are recommended to preserve the beneficial omega-3 content.
Aim for Two Servings Weekly: The American Heart Association suggests at least two 3.5-ounce servings of fatty fish per week for optimal heart health.
Combine with Other Healthy Foods: Integrating fish into a balanced diet, like the DASH diet, amplifies its blood pressure-lowering effects.
Consult a Doctor: Always discuss significant dietary changes with a healthcare professional, especially if you have existing health conditions.

The Role of Omega-3 Fatty Acids in Blood Pressure

High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. Fortunately, dietary changes can significantly impact its management. The primary reason fatty fish are so effective for this purpose is their rich content of omega-3 polyunsaturated fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These essential nutrients work in several ways to support cardiovascular health and lower blood pressure:

Relaxing blood vessels: Omega-3s promote the production of nitric oxide, a compound that helps dilate blood vessels, improving blood flow and reducing the pressure exerted on arterial walls.
Reducing inflammation: Chronic inflammation can damage blood vessels and contribute to hypertension. Omega-3s have potent anti-inflammatory properties that help protect arterial function.
Lowering triglycerides: High triglyceride levels are linked to an increased risk of heart disease. Omega-3s are very effective at significantly reducing these blood fat levels.
Enhancing arterial function: Studies show that higher levels of omega-3s are associated with better arterial health and less stiffness, which is a common consequence of chronic hypertension.

Top Fish Varieties to Lower Blood Pressure

For the maximum blood pressure-lowering benefit, prioritize fatty, omega-3-rich fish over leaner options. Here are some of the best choices, all of which are part of a heart-healthy diet:

Salmon: A widely available and excellent source of both EPA and DHA. Wild-caught salmon often has a slightly higher omega-3 concentration than farmed, but both are beneficial.
Sardines: These small, oily fish are packed with omega-3s, calcium, and vitamin D. Their size also means they accumulate less mercury than larger fish, making them a very safe and healthy choice.
Mackerel: Especially Atlantic and Spanish mackerel, which offer high levels of omega-3s. King mackerel, however, should be avoided due to high mercury levels.
Herring: Another small, oily fish that is a fantastic source of omega-3s and other nutrients.
Lake Trout: This freshwater fatty fish provides a good amount of omega-3s and is another recommended choice by the American Heart Association.
Anchovies: These small fish are a versatile, flavorful way to add omega-3s to your diet.

Important Considerations for Safe Consumption

While the benefits of eating fish generally outweigh the risks, it is important to be mindful of contaminants, particularly mercury. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) provide guidelines to help you make safe choices.

Mercury Levels and Recommendations

Lower-mercury choices: Salmon, sardines, herring, and freshwater trout are consistently low in mercury and can be safely consumed multiple times per week. Diversifying your seafood choices also helps minimize exposure.
Higher-mercury choices: Large, long-lived predatory fish tend to accumulate higher levels of mercury. This includes shark, swordfish, and king mackerel, which should be consumed sparingly or avoided entirely, especially by pregnant women and young children.

Cooking Methods That Retain Nutrients

Baking: Cooking fish in the oven is a simple and effective method that helps retain moisture and beneficial omega-3 fatty acids without adding unhealthy fats.
Grilling: Grilling is a great option for quick cooking, though grilling on a cedar plank can help prevent charring and preserve nutrients.
Steaming: This is one of the best methods for nutrient preservation, as it requires no added fat and gently cooks the fish.
Avoid deep-frying: Frying fish can add unhealthy fats and potentially damage the delicate omega-3s, negating many of the health benefits.

Comparing Top Fish for Blood Pressure


Fish Type	Omega-3 Content (per 3 oz)	Typical Mercury Level	Recommended Frequency	Notes
Wild Salmon	High	Low	2+ servings/week	Excellent overall choice.
Canned Sardines	High	Low	2+ servings/week	Safe, convenient, and affordable.
Atlantic Mackerel	Very High	Low-Moderate	1-2 servings/week	Excellent omega-3 source.
Trout (Lake)	High	Low	2+ servings/week	Freshwater option with good nutrient profile.
Canned Tuna (Light)	Moderate	Low	Up to 12 oz/week	Good omega-3 source, but lower than fattier fish.

Incorporating Fish into a Balanced, Heart-Healthy Diet

For best results, consume fatty fish as part of an overall heart-healthy eating pattern, such as the DASH (Dietary Approaches to Stop Hypertension) diet or a Mediterranean-style diet. These plans emphasize fruits, vegetables, whole grains, and healthy fats while limiting sodium, saturated fat, and added sugars.

Aim for at least two 3.5-ounce servings of fatty fish per week.
Pair your fish with potassium-rich vegetables like leafy greens or sweet potatoes to help balance sodium levels.
Use healthy cooking fats like olive oil in your meal preparation.

Conclusion

Incorporating fatty, omega-3-rich fish into your diet is a highly effective and natural way to support healthy blood pressure levels and reduce cardiovascular risk. By choosing options like salmon, sardines, and mackerel and preparing them healthily, you can maximize the benefits of these powerful nutrients. Always prioritize low-mercury options and remember to consult a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions or are on medication. For more heart health information, refer to the American Heart Association's Omega-3 Guide.

Frequently Asked Questions

Yes, numerous studies have shown that regular consumption of fatty fish rich in omega-3 fatty acids can lead to modest but significant reductions in blood pressure, especially for individuals with existing hypertension.

The American Heart Association recommends two servings of fatty fish per week. A single serving is considered to be 3.5 ounces cooked.

Canned light tuna does contain omega-3s and is a good source of protein, but it has less omega-3 content than fattier fish like salmon or sardines. Limit albacore tuna to no more than 4 ounces per week due to higher mercury content.

Most experts agree that getting omega-3s from whole food sources like fish is better than relying solely on supplements. Fish provides a wider range of nutrients, and studies on supplements have yielded mixed results regarding blood pressure benefits.

To minimize mercury risk, you should avoid or limit your consumption of large, predatory fish such as shark, swordfish, king mackerel, and tilefish.

Yes, fish is a healthy addition to your diet even if you take medication. In fact, a heart-healthy diet can enhance the effectiveness of your medication. However, always consult your doctor before adding supplements, as high doses may interact with certain medications.

Opt for healthier cooking methods that preserve the omega-3s, such as baking, grilling, or steaming. Avoid deep-frying, which can add unhealthy fats and damage the beneficial fatty acids.

Wild-caught fish generally have higher omega-3 levels from their natural diet, but some farmed fish can still be a good source depending on their feed. Both can be part of a healthy diet, but prioritize sources that are lower in mercury.