Although high blood pressure is far from an enviable condition, there is one plus -- you can use strategies to prevent it. A major factor in high blood pressure is your diet, so eating foods that contain low levels of nutrients associated with high blood pressure can be beneficial. The nutritional profile of mackerel indicates that in general it shouldn't promote high blood pressure.
Potassium
Although bananas and other fruits are often cited as the best sources of potassium, mackerel provides a significant amount of this nutrient. Each 3 oz. serving of cooked mackerel provides 341 mg of potassium, which constitutes 17 percent of the daily suggested intake. According to the University of Maryland Medical Center, some research suggests low levels of potassium may be associated with high blood pressure, so potassium-rich foods such as mackerel may possibly help keep blood pressure under control.
Omega-3 Fatty Acids
Mackerel is a rich source of omega-3 fatty acids -- a type of unsaturated fat that, while high in calories, may have nutritional benefits. University of Maryland Medical Center experts say 3 g of fish oil, which contains omega-3 fatty acids, may help reduce high blood pressure. Additionally, high levels of omega-3 fatty acids may help reduce cholesterol levels. Lowering cholesterol levels can decrease your risk of high blood pressure.
Sodium
Consuming too much sodium can promote increased water retention, which can increase blood pressure. Increased fluid retention results in higher blood volume. When blood volume increases, the heart has to work harder, increasing pressure within the blood vessels. Mackerel is low in sodium, as a 3 oz. serving contains just 71 mg. That's only 3 percent of the daily suggested intake of sodium, so the sodium content in mackerel shouldn't promote increased blood pressure.
Cholesterol
Most people know a diet low in cholesterol is beneficial for keeping blood pressure under control. Each 3 oz. serving of mackerel contains 64 mg of cholesterol, which is 21 percent of the suggested daily intake recommended by the American Heart Association. Thus, too much mackerel -- or a combination of mackerel and other high-cholesterol foods -- may tend to increase blood pressure.
Saturated Fat
Although mackerel is rich in total fat, with 15 g in each 3 oz. serving, it is low in saturated fat. Each 3 oz. serving provides 3.5 g of saturated fat. This is 22 percent of the daily limit recommended by the American Heart Association. Thus, if you eat mackerel or other foods high in saturated fat too often, your cholesterol levels may increase and consequently the risk of high blood pressure.
References
- USDA National Nutrient Database: Fish, mackerel, Atlantic, cooked, dry heat
- University of Maryland Medical Center; Potassium; May 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 2011
- University of Illinois at Urbana-Champaign McKinley Health Center; Factors That Affect Blood Pressure; October 2008
- American Heart Association; Know Your Fats; June 2011
