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5 Golden rules when eating fish safely
for people with high blood pressure 

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1. Prioritize fatty fish rich in Omega 3 

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Fish such as salmon, mackerel, sardines
and tuna are top choices. 

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According to the American Heart
Association, AHA, Omega 3 fatty acids in 

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these fish help blood vessels become more elastic, 

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thereby reducing blood pressure on the blood vessel wall. 

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2. Control frequency and dosage 

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Do not eat too much at once. 

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The safest and most effective level is 2
fish meals per week, about 150 grams per meal. 

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Maintaining regularity is more important
than eating in large quantities but intermittently. 

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3. Absolutely avoid dried
fish and canned food 

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People with high blood pressure need to
stay away from dried fish, fish sauce 

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or canned fish soaked in salt. 

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The extremely high amount of natchi in
these foods is a direct cause of water 

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retention and rapidly increasing blood pressure. 

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4. Prioritize steaming,
boiling or pan-frying 

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How to prepare determines health value 

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You should minimize frying in oil
because animal fat and vegetable oil at 

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high temperatures will produce trans
fats that cause atherosclerosis. 

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Use herbs, garlic, lemon, and yam to
create fragrance instead of using 

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a lot of salt. 

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5. Avoid fish with high
risk of mercury contamination 

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Mercury can harm the nervous system and
increase the risk of cardiovascular disease. 

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Limit eating large, long-lived fish such
as sharks, swordfish or king mackerel. 

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Instead, choose small fish or farmed
fish of clear origin.