timesofummah.com – These 5 Marine Fish are ‘Friendly’ with Hypertension Sufferers That are Safe to Eat. Someone who has a history of hypertension needs to pay attention to food intake and exercise. Referring to the website of the Ministry of Health (Kemenkes) of the Republic of Indonesia in 2019, the number of people suffering from hypertension in Indonesia is estimated to reach 1.5 billion in 2025. Then, it is predicted that as many as 10.44 million people die each year due to hypertension and health complications related to it.
Lifestyle changes to be healthier such as not smoking and paying attention to diet, for example reducing salt are also important in preventing hypertension or known as high blood pressure.
Healthy food doesn’t have to be just vegetables but can also be varied with sea fish. The following are types of sea fish that are safe for consumption by people with hypertension.
Quoting Healthline, salmon has a high content of omega-3 fatty acids so it is safe for consumption by people who have hypertension. Eating salmon can also help lower triglyceride levels in the blood. This is a type of fat in the body that can harm heart health if the levels are excessive.
Several variations of processing salmon in the daily menu can be done by:
- Fry on a frying pan with a little oil or use olive oil.
- Baked in the oven.
- Cooked with the poaching technique, which is boiled with a little water and a low stove temperature.
Just like salmon, mackerel is rich in high levels of omega-3 fatty acids, so it is suitable as a variety of foods for those who have high blood pressure. But keep in mind in the cooking process, as much as possible you don’t need to use salt or minimize its use.
Summarizing the Blood Pressure UK page, salt makes the body retain water. High water content in the body causes extra pressure on the walls of blood vessels. As a result, blood pressure rises. This condition makes the blood pressure of people who already have hypertension higher.
Another type of fish that can be consumed to keep blood pressure within normal limits is tuna. Quoted from the Express page, tuna has high levels of potassium or potassium so it can reduce the negative effects of salt in the body.
One fairly easy serving of tuna is to use it as a filling for sandwiches. You can use whole grain bread instead of white bread to make the menu healthier.
As mentioned by the American Heart Association (AHA), the use of whole grain bread is in line with the Dietary Approaches to Stop Hypertension (DASH) method which is recommended for people with hypertension. The DASH menu consists of vegetables, fruits, products made from low-fat dairy, whole grains, fish, poultry such as chicken, and nuts. Foods prepared using this method also emphasize the importance of less salt and sugar.
Regarding choosing tuna, especially in cans, the Health Xchange Singapore page suggests choosing canned tuna whose contents are in the form of flakes or pieces in water. The function of the water is to reduce the salt and fat content. However, it will be much healthier if you choose fresh tuna.
4. Fish halibut or side
Halibut fish or often called next door fish contains many nutrients that are beneficial to the body such as omega-3 fatty acids, magnesium and selenium. Quoting WebMD, the magnesium content in halibut can reduce high blood pressure.
Halibut processing methods vary, for example by steaming, baking in the oven, baking, or mixing with other ingredients and making gravy. Referring to the same source, even though halibut has high nutrition, they have high levels of mercury so it is not recommended to be consumed too often.
Compared to the other fish mentioned above, sardines are easier to find and the price is also affordable. Instead, choose fresh sardines and cook them yourself because we can control the amount of salt and other spices that are sprinkled. Avoid consuming canned products that already have seasoning because the salt level in them is very high.
A scientific report published in the electronic journal of the Faculty of Medicine, University of Muhammadiyah Jakarta in 2021 states that consuming sardines can reduce high blood pressure and prevent type 2 diabetes. This fish also contains omega-3 fatty acids, DHA and EPA.
Those are the types of sea fish that can be consumed as an alternative menu for people who have hypertension. The fish mentioned here contain omega-3 fatty acids, DHA and EPA which can lower blood pressure.
Consuming fish menus that are prepared by yourself without using canned products is more recommended in order to control the amount of salt. Don’t forget, you also have to accompany it with other menus such as vegetables and fruit. If you are in doubt, it’s a good idea to consult a doctor or nutritionist to get directions.