Fish has the reputation of being a very good ally for the heart, thanks to its omega-3 and quality proteins. However, not all of its forms are equal when you monitor your blood pressure. For people prone to high blood pressure, certain fish that are very common in the fresh produce section or as an aperitif should be avoided.
Two categories are targeted: smoked fish and dried fish, very rich in sodium. “People who have high blood pressure should limit the amount they eat due to the high sodium content. Eating too much salt can lead to increased blood pressure. The body retains water when we eat salt. When we eat too much, the extra water in your blood puts extra pressure on the blood vessel walls, which increases blood pressure.“, confides pharmacist Abbas Kanani, in the columns of the media GetSurrey.
Smoked fish: a saltier food than you think
To smoke the fish, we first salt it generously to ensure its preservation. As a result, smoked salmon, herring or smoked mackerel are among the foods rich in salt that dietary experts advise to limit. In practice, a simple slice of 30 to 40 g of smoked salmon provides around 1 g of salt, or already 20% of the recommended daily quota of 5 g.
French and World Health Organization recommendations invite adults not to exceed 5 g of salt per day, while the average consumption in France is around 8.5 g. In this context, every excess salt counts. Blood Pressure UK even blames sodium for being the biggest cause of high blood pressure.
Dried and salted fish: a concentrate of salt often underestimated
Salted cod, stockfish, kéthiakh, accras… Dried or salted fish remains very present in cooking. This method of preservation is based on massive salting then drying, which greatly concentrates the sodium. Blood Pressure UK describes dried fish as “particularly rich in salt“and recommends”to try to avoid” these products or choose less salty versions.
To limit this risk, it is better to reduce the frequency of very salty foods and prefer fresh or plain canned fish, less loaded with sodium but still rich in protein and omega-3.
“The secret to enjoying the benefits of seafood is to vary the options chosen throughout the week – fresh, frozen, canned or even smoked.“, advises Jenny Shea Rawn, dietitian. She also invites everyone to reserve smoked or salted products for special occasions.
Dietitian Sarah Pflugradt also recommends avoiding ultra-processed foods when watching your sodium intake.
Choosing the right fish when you have tension
You will therefore have understood: favoring fresh fish (or frozen, plain) is a good reflex to adopt. Also remember to check the label: beyond 1.5 g of salt per 100 g, the product is too salty.