What's the best fish for high blood pressure?

December 4, 2025 •

4 min read

According to the British Heart Foundation, oily fish rich in omega-3 fatty acids can significantly help protect your heart and brains from disease. For anyone with hypertension, knowing what's the best fish for high blood pressure is crucial for making informed dietary choices that support cardiovascular wellness.

Quick Summary

Fatty fish rich in omega-3 fatty acids, like salmon, mackerel, and sardines, are highly recommended for managing high blood pressure. These beneficial fats support heart health and can help lower blood pressure effectively.

Key Points

Omega-3s are Key: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids that help lower blood pressure by promoting the relaxation of blood vessels.
Best Choices are Oily Fish: Recommended fish include salmon, mackerel, sardines, herring, and freshwater trout due to their high omega-3 content and low mercury levels.
Avoid High-Mercury Fish: Large, predatory fish like King Mackerel, Swordfish, and Shark should be limited or avoided because of their high mercury concentration.
Cooking Methods Matter: To maximize benefits, opt for baking, grilling, or poaching fish instead of deep-frying, which adds unhealthy fats.
Holistic Approach is Best: Combining healthy fish consumption with a balanced diet rich in fruits, vegetables, and legumes provides comprehensive cardiovascular support.

The Omega-3 Advantage for Blood Pressure

Omega-3 fatty acids are a key component found in certain types of fish and play a significant role in managing blood pressure levels. These polyunsaturated fats are known to have a positive impact on heart health through several mechanisms. Firstly, they help reduce inflammation throughout the body, which can damage blood vessels and contribute to high blood pressure. Secondly, research suggests that omega-3s can promote the relaxation and widening of blood vessels, a process known as vasodilation. When blood vessels relax, blood flows more smoothly and with less force, which in turn lowers blood pressure. This effect reduces the strain on the heart over time, mitigating the risk of serious conditions like heart attack, stroke, and heart failure.

Top Contenders: Best Fish for High Blood Pressure

Salmon

Salmon is consistently highlighted as one of the most beneficial fish for heart health. Its high content of omega-3 fatty acids, particularly EPA and DHA, makes it an excellent choice for individuals managing hypertension. Wild-caught Alaskan salmon is often cited for its superior nutritional value.

Mackerel

Mackerel is a small, oily fish packed with significant levels of omega-3s. Atlantic and Spanish varieties are particularly rich in these beneficial fatty acids. It's also an affordable and readily available option for a heart-healthy diet.

Sardines

Sardines are a powerhouse of omega-3s and are typically low in mercury due to their small size and position at the bottom of the food chain. They are also a great source of calcium and Vitamin D. Sardines can be enjoyed fresh, canned, or grilled.

Herring

Similar to sardines and mackerel, herring is a small, oily fish that offers a rich supply of omega-3s. It is a sustainable and cost-effective option for boosting your intake of heart-healthy fats.

Trout

Freshwater trout, including rainbow trout, is a good source of omega-3s and is typically low in contaminants like mercury. It is a versatile fish that can be baked, pan-seared, or grilled.

Fish to Limit or Avoid Due to Mercury Concerns

While fish is generally good for heart health, it's important to be mindful of mercury levels, especially if you plan to eat it frequently. Some larger, long-lived fish have higher mercury concentrations, which can be detrimental to your health.

King Mackerel: Not to be confused with the smaller varieties, King Mackerel has high mercury levels and should be limited.
Swordfish: Another large predatory fish with elevated mercury content.
Shark: High mercury levels make this fish unsuitable for regular consumption.
Tilefish (Gulf of Mexico): This specific variety is known to have some of the highest mercury levels.
Bigeye Tuna: While some tuna is beneficial, bigeye tuna is high in mercury compared to other types.

Comparison of Fish for Blood Pressure


Fish	Omega-3 Content	Mercury Levels	Preparation Notes
Salmon	High	Low	Bake, grill, or poach for best results.
Mackerel	High	Low	Excellent grilled or smoked.
Sardines	High	Low	Enjoy fresh or canned.
Trout	Medium-High	Low	Versatile for baking and grilling.
King Mackerel	High	High	Should be limited due to high mercury.
Swordfish	High	High	Should be limited due to high mercury.
Shark	High	High	Avoid due to extremely high mercury.

The Importance of Preparation Methods

How you prepare your fish has a huge impact on its health benefits. While fatty fish is healthy, deep-frying can add unhealthy fats and significantly increase the calorie count, negating the cardiovascular benefits. Instead, opt for cooking methods that preserve the natural omega-3 content and avoid added oils.

Here are some heart-healthy cooking methods:

Baking: A simple and effective method that requires minimal added fat.
Grilling: Grilling fish adds a delicious smoky flavor without needing excess oil.
Poaching: Poaching is an excellent way to cook delicate fish fillets while keeping them moist and flavorful.
Steaming: Steaming preserves nutrients and requires no added fat.

Beyond Fish: A Holistic Approach

While incorporating the right fish into your diet is beneficial for high blood pressure, it is part of a larger lifestyle change. A balanced diet rich in other blood pressure-lowering foods can amplify the effects. Other foods known to help with hypertension include leafy greens (high in potassium), berries (rich in flavonoids), beets (contain nitrates), and legumes (rich in fiber and potassium). Following a Mediterranean-style diet, which emphasizes fish, fruits, vegetables, and healthy fats, can provide comprehensive cardiovascular protection. Consulting a doctor or a registered dietitian is always recommended for a personalized dietary plan.

Conclusion

For those looking to manage high blood pressure through diet, focusing on oily, omega-3-rich fish is a smart strategy. Salmon, mackerel, sardines, and herring are among the best choices, offering powerful benefits for heart health. By being mindful of mercury levels and choosing healthy cooking methods, you can maximize the advantages of these nutritious fish. Remember that fish is just one piece of the puzzle, and a holistic approach that includes other heart-healthy foods and regular consultation with healthcare providers is key to long-term success.

American Heart Association: Fish and Omega-3 Fatty Acids

Frequently Asked Questions

The American Heart Association recommends at least two servings of fatty fish per week, with a serving size being about 3.5 ounces cooked.

Yes, canned sardines or salmon can be a great option, as they retain their omega-3 content. Just be sure to choose varieties canned in water or olive oil, not heavily salted brine, to minimize sodium intake.

While fish oil supplements contain omega-3s, eating whole fish is generally preferred because it provides other beneficial nutrients like protein, iodine, and vitamin D that supplements lack.

Yes, deep-frying fish can introduce unhealthy fats and negate the positive effects of omega-3s. Opt for healthier methods like baking, grilling, or poaching to preserve nutrients.

Omega-3s help lower blood pressure by reducing inflammation and promoting the dilation, or relaxation, of blood vessels. This allows blood to flow more easily and reduces strain on the heart.

No, not all fish are created equal. Fatty, oily fish rich in omega-3s are the most beneficial. Lean fish also offer protein but have lower levels of the key omega-3 fats.

You can avoid high-mercury fish by choosing smaller, fattier options like sardines, herring, salmon, and trout over larger, long-lived predators like King Mackerel, swordfish, and shark.