Is Catfish Good for High Blood Pressure? (Expert Answer)

Short Answer: Catfish is good for high blood pressure. Because it has omega-3 fatty acids, protein, vitamin B12, selenium, and phosphorus and they can lower inflammation, improve blood flow, support heart health, and prevent anemia.

High blood pressure is a condition that affects your arteries, which are the vessels that carry blood from your heart to the rest of your body.

In high blood pressure, your body has a higher force of blood pushing against the artery walls.

This can lead to various health problems, such as heart attack, stroke, kidney damage, and vision loss.

One of the key factors in managing high blood pressure is diet.

What you consume can affect your blood pressure levels, which can impact your high blood pressure symptoms and overall health.

To effectively manage high blood pressure, you should consume potassium, calcium, magnesium, and omega-3 fatty acids rich foods like citrus fruits, fatty fish, leafy greens, nuts, seeds, and legumes.

You should avoid sodium, saturated fat, added sugar, and alcohol rich foods like processed meats, cheese, baked goods, candy, and soft drinks.

Now, catfish is a type of fish that has white flesh and is relatively lean.

People usually eat catfish baked, grilled, or fried.

Catfish is good for high blood pressure because it contains omega-3 fatty acids, protein, vitamin B12, selenium, and phosphorus.

These nutrients can help lower inflammation, improve blood flow, support heart health, and prevent anemia.

A 3.5-ounce (100-gram) serving of cooked catfish can give you 18 grams of protein (36% of your daily needs), 600 mg of omega-3 fatty acids (30% of your daily needs), 4.15 mcg of vitamin B12 (173% of your daily needs), 20.45 mcg of selenium (37% of your daily needs), and 434.72 mg of phosphorus (62% of your daily needs).

Omega-3 fatty acids can lower blood pressure by reducing the production of hormones that constrict blood vessels and increasing the production of nitric oxide, which relaxes blood vessels.

Protein can lower blood pressure by increasing the excretion of sodium and water through the kidneys and by stimulating the production of hormones that dilate blood vessels.

Vitamin B12 can lower blood pressure by preventing the buildup of homocysteine, an amino acid that can damage the lining of the arteries and increase the risk of blood clots.

Selenium can lower blood pressure by acting as an antioxidant that protects the cells of the arteries from oxidative stress and inflammation.

Phosphorus can lower blood pressure by maintaining the balance of fluids and electrolytes in the body and by regulating the activity of enzymes that affect blood vessel tone.

Furthermore, catfish is a low-fat food and low-fat foods are good for high blood pressure.

Because, high-fat foods can increase the levels of cholesterol and triglycerides in the blood, which can narrow and harden the arteries and raise blood pressure.

You can eat up to six 1-ounce servings of catfish per day safely.

More than that can cause mercury toxicity, which can damage the nervous system and impair brain function.

Also, you shouldn’t eat catfish if you have a fish allergy to prevent an allergic reaction.

Because, catfish may contain proteins that can trigger an immune response in some people.

You can buy fresh catfish in your local market or can order it from online.

Always choose catfish that has firm, moist, and shiny flesh and no unpleasant odor.

Because, these are signs of freshness and quality.

You can store them in the refrigerator for up to two days or in the freezer for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high blood pressure effectively.

I always recommend my high blood pressure patients to follow a high blood pressure-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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