A certain 'superfood' fish has been found to significantly aid in maintaining healthy blood pressure levels. Thanks to its high content of two 'artery-cleaning' vitamins, salmon is a type of fatty fish that those suffering from hypertension should consider incorporating into their daily diet.

High blood pressure, also known as hypertension, often arises due to a combination of lifestyle choices and genetic factors. In many cases, no specific cause can be pinpointed, and symptoms can be harder to spot.

The condition tends to be more common among older adults, individuals with a family history of hypertension, smokers, heavy drinkers, those who consume excessive amounts of salt, and people who are overweight or obese. Lack of physical activity, stress, and certain health conditions can also contribute to elevated blood pressure.

High blood pressure is detrimental as it exerts extra strain on the heart, blood vessels, and various organs, increasing the risk of serious health complications. This constant pressure can gradually damage arteries, making them less flexible and more prone to blockages, potentially leading to heart attacks and strokes. It can also result in kidney disease or failure, vision issues, vascular dementia, and other severe complications, reports Surrey Live.

Fortunately, there are methods to 'reverse' high blood pressure. Alongside adhering to GP advice and taking prescribed medication, other strategies include regular physical activity, maintaining a healthy weight, reducing salt intake, and limiting alcohol and caffeine. Embracing a nutritious diet is also crucial, with some foods being more effective than others at reducing blood pressure.

Salmon is a fantastic source of omega-3 fatty acids like EPA and DHA, which have been proven to decrease inflammation and help lower both systolic and diastolic blood pressure. Inflammation throughout the body plays a significant role in high blood pressure.

In addition to helping lower blood pressure, consuming salmon may also reduce triglycerides and LDL cholesterol while increasing HDL cholesterol. As beneficial as omega-3 fatty acids can be for lowering blood pressure, two other 'powerhouse' vitamins found in salmon are equally important.

Vitamin D3

Salmon is a fantastic 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.

According to research, vitamin D, a crucial nutrient for bone health, may also play a role in regulating blood pressure. In addition, vitamin D3 is known to aid calcium absorption, which is essential for strong bones, and has been linked to managing blood pressure. The Lippincott journal suggests that vitamin D supplements could help reduce blood pressure, especially in those with hypertension.

Healthline cites a review of 22 studies showing that regular consumption of omega-3 fatty acids, found in abundance in salmon, can significantly improve arterial function. Salmon is also packed with potassium, a vital mineral for controlling blood pressure and reducing the risk of stroke.

Vitamin K2

Salmon is a rich source of vitamin K2, particularly MK-4, which benefits bones, blood, and heart health. This vitamin is found in various animal products, including salmon. While vitamin K2 is recognised for its overall health benefits, more research is needed to understand its specific impact on blood pressure, as current evidence is limited.

However, existing research indicates that vitamin K2 could boost heart health by helping regulate blood pressure and preventing arteries from becoming stiff and calcified. It does this by activating a protein called Matrix Gla Protein (MGP), which stops calcium from building up in the arteries, thus reducing the risk of plaque buildup and high blood pressure.

Vitamin K2 is a key player in maintaining artery flexibility, according to health experts. The vitamin works by preventing calcium from depositing in arteries, essentially 'cleaning' them of calcium to reduce the risk of plaque. Vitamin K2 is crucial in regulating blood flow and maintaining stable blood pressure.

It also has the potential to reduce oxidative stress and inflammation in the vascular system. Research into the effects of vitamin K2 on blood pressure has yielded promising results. Studies suggest 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 research suggests that vitamin K2 supplementation could lead to better cardiovascular health, including a lower risk of heart-related issues. However, more research is needed to fully understand how vitamin K2 affects blood pressure and heart disease.

Before starting any supplements, it's essential to consult your doctor, especially 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.

Given that vitamin K can interfere with blood thinners like warfarin, it's crucial to discuss any supplement plans with your healthcare provider. In essence, these vitamins may bolster heart health and assist in managing blood pressure, but more research is needed to fully comprehend their effects. Always consult a healthcare professional before altering your diet or supplement routine.

Foods that are high in both Vitamin D3 and Vitamin K2 include fatty fish such as salmon and mackerel, egg yolks, and specific types of cheese. Beef liver and fortified products like milk and cereals can help boost your levels of these essential nutrients.