HOW TO LOWER YOUR BLOOD PRESSURE NATURALLY

Part 8 : Oily Fish

Fish oils are a rich source of omega-3 polyunsaturated fatty acids, eicosapentaenoic acid (or EPA) and decosahexanoic acid and have been shown to offer good protection against heart and arterial disease.

Fish features heavily in the diets of those with the lowest incidence of coronary heart disease such as the Mediterraneans and Eskimos.

One of the most important constituents of fish, EPA, is required in the production of prostglandins, which plan a vital role in a number of cellular processes in the body. These prostglandins

• reduce the risk of the blood clots (thrombosis) making a stroke or heart attack less likely
• lower the levels of blood fat and cholesterol which lead to furring of the arteries
• assist the activity of monocytes (a kind of white blood cell) which help fight against arterial disease
• and last but not least has been shown to lower blood pressure.

One clinical trial of 16 patients with high blood pressure were given either a placebo oil capsule or a high strength fish oil capsule, with neither doctors nor patients knowing which was which (a double blind test). While there was no change in the placebo group, or in diastolic pressure of the participants in either group, the average systolic blood pressure in the fish oil group was reduced from a starting point of 160 to 151. 

Although you can buy fish oil supplements, you get a good source of EPA by eating oily fish more often. Some experts recommend at least 300g of oily fish a week which is a lot more than most of us eat. But others are concerned about contaminants which may be found in fish these days and recommend eating oily fish just once a week. Check out the latest recommendation on fish available in your country.

Fish rich in EPAs include

• mackerel
• trout
• tuna
• salmon
• mullet
• sardines
• herring
• pilchards
• anchovies

And fish is an excellent source of protein too.

Of course, if you don't like fish and can't get used to liking it by experimenting with various ways of serving it, or you're concerned about the contaminants then a pure supplement may be a good option for you.

Always check with your doctor before taking supplements or changing your diet.  For example, in the case of fish oil supplements, there are some patients who should not take them without medical supervision such as those with blood clotting problems or diabetes.

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