The vitamins help keep arteries flexible and prevent build-up of potentially harmful mineral
One type of ‘superfood’ fish has been shown to help keep blood pressure levels under control significantly. Thanks to its richness in two ‘artery-cleaning’ vitamins, salmon is a type of fatty fish people with high blood pressure should add to their everyday diet.
Hypertension, commonly known as high blood pressure, is usually a result of a mix of lifestyle choices and genetic factors, with no specific cause identified in many instances. It tends to be more prevalent among older adults, individuals with a family history of the condition, smokers, those who drink too much alcohol or eat too much salt, and people who are overweight or obese.
Insufficient physical activity, stress, and some health issues can also increase blood pressure. High blood pressure is harmful as it places undue stress on the heart, blood vessels, and various organs, heightening the chances of severe health issues.
This ongoing pressure can gradually harm arteries, causing them to become less flexible and more susceptible to blockages, which may result in heart attacks and strokes. It can also lead to kidney disease or failure, vision problems, vascular dementia and other serious complications.
Thankfully, there are ways to ‘reverse’ high blood pressure. In addition to following GP advice and taking medication if needed, other options include staying active with regular exercise, maintaining a healthy weight, cutting back on salt, and limiting alcohol and caffeine consumption. Adopting a nutritious diet is also important, with certain foods better than others at slashing blood pressure.
Salmon is an excellent source of omega-3 fatty acids like EPA and DHA, which have been shown to reduce inflammation and help lower both systolic and diastolic blood pressure. Inflammation throughout the body is a significant factor in high blood pressure.
Besides helping to lower blood pressure, eating salmon might also decrease triglycerides and LDL cholesterol while boosting HDL cholesterol. As beneficial omega-3 fatty acids can be for lowering blood pressure, two other ‘powerhouse’ vitamins in salmon are just as essential.
Vitamin D3
Salmon is an excellent source of vitamin D3, which can support healthy blood pressure levels. According to the British Heart Foundation, a 140g serving of baked salmon provides approximately 10.2 micrograms of vitamin D.
Vitamin D is essential for bone health, and some research indicates it may also assist in blood pressure regulation. Additionally, vitamin D3 aids in calcium absorption, which is vital for maintaining strong bones, and has been linked to blood pressure management. Studies suggest that vitamin D supplements might help lower blood pressure, particularly in individuals with hypertension, according to the Lippincott journal.
Plus, a review of 22 studies highlighted that regularly consuming omega-3 fatty acids, which are abundant in salmon, can significantly enhance arterial function, as mentioned by Healthline. Salmon is also rich in potassium, a key mineral for managing blood pressure and lowering stroke risk.
Vitamin K2
Salmon is a good source of vitamin K2, particularly MK-4, which contributes to bones, blood, and heart health. This vitamin is present in several animal products, including salmon. Although vitamin K2 is known to support general health, more studies are needed to understand its specific effects on blood pressure, as the existing evidence is not extensive.
However, present research shows that vitamin K2 could enhance heart health by helping to regulate blood pressure and preventing arteries from becoming stiff and calcified. It achieves this by activating a protein called Matrix Gla Protein (MGP), which prevents calcium from accumulating in the arteries, thereby reducing the risk of plaque buildup and high blood pressure.
- Vitamin K2 helps maintain the flexibility of arteries.
- Vitamin K2 prevents calcium from depositing in arteries, essentially ‘cleaning’ them of calcium to reduce the risk of plaque.
- Vitamin K2 helps regulate blood flow and maintain stable blood pressure.
- Vitamin K2 can reduce oxidative stress and inflammation in the vascular system.
Research on vitamin K2 and blood pressure:
Research indicates that vitamin K2 supplements might help lower arterial stiffness and enhance blood pressure, particularly in those with high initial stiffness, as reported by the American Heart Association Journals. One study highlighted that MenaQ7, a type of vitamin K2, effectively decreased arterial stiffness and boosted arterial elasticity in postmenopausal women.
Additional studies suggest that vitamin K2 supplementation could lead to better cardiovascular health, including a lower risk of heart-related issues. Nonetheless, further investigation is necessary to understand how vitamin K2 affects blood pressure and heart disease.
Understanding blood pressure and high blood pressure
Important considerations:
It’s essential to consult your doctor before starting any supplements, particularly if you have high blood pressure, are on blood thinners, or have other health issues. The effectiveness of vitamins K2 and D3 can differ based on personal factors like age, gender, and your current levels of these vitamins.
Since vitamin K can interact with blood thinners such as warfarin, discussing any supplement plans with your healthcare provider is vital. In summary, these vitamins may help support heart health and could aid in blood pressure management, but further research is necessary to understand their impact fully. Always check with a healthcare professional before changing your diet or supplement regimen.