Tuna is one of the most popular fish worldwide, prized for its high-quality protein and omega-3 fatty acids, nutrients linked to numerous health benefits, especially cardiovascular health. But is eating tuna regularly enough to lower blood pressure? The answer depends on several factors, including the type of tuna, how it is preserved, and how it is prepared, all of which affect its nutritional value and health benefits, according to Verywell Health.

Can tuna help lower blood pressure?

Scientific evidence suggests that eating tuna may contribute to a slight reduction in blood pressure, but it should not be considered a treatment in itself, nor should drastic changes be expected from eating it alone.

Tuna contains two types of marine omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research indicates that these acids may slightly lower blood pressure, especially in people with hypertension.

These healthy fats are believed to improve blood vessel function, allowing blood to flow more easily throughout the body.

Therefore, experts recommend viewing tuna as part of a balanced diet that helps maintain healthy blood pressure, not as a magic cure. Its benefits are most pronounced when it replaces foods high in saturated fat or sodium.

Why are omega-3 fatty acids important?

Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fatty acids found in good amounts in tuna and other seafood.

Research suggests these fats support vascular health by increasing the bioavailability of nitric oxide, a compound that helps blood vessels relax and widen, thereby improving blood flow.

Omega-3 fatty acids are also associated with several other benefits, including:

Improved arterial flexibility: They may help enhance the elasticity of artery walls, supporting long-term healthy blood pressure.

Reduced inflammation: They help lower overall inflammation in the body, positively affecting heart and vascular health.

Variable effects: The benefits of omega-3 fatty acids appear more pronounced in people with high blood pressure, while their effects are less obvious in adults with normal blood pressure.

What do studies say?

Clinical evidence suggests that marine omega-3 fatty acids are associated with a slight improvement in blood pressure levels, especially in adults with hypertension.

A large meta-analysis published in the Journal of the American Heart Association found that taking about 2 to 3 grams per day of EPA and DHA is linked to a reduction in systolic blood pressure.

However, it is worth noting that most studies measure total omega-3 intake from tuna and other sources combined, not just from tuna alone.

Researchers also emphasize that blood pressure is affected by many factors, including physical activity level, sleep quality, genetics, body weight, and prescribed medications, so no single food can be relied upon to control blood pressure.

What do experts recommend?

The American Heart Association recommends eating fish, especially fatty fish, about twice a week as part of a heart-healthy diet.

Experts stress that to get the most benefit from tuna, choose varieties with lower sodium content, prepare them in healthy ways, and maintain a balanced lifestyle including proper nutrition, regular physical activity, adequate sleep, and adherence to treatment when needed.

Read also