Is Sushi Good For High Blood Pressure? Answered

Last Updated on September 16, 2024 by Shari Mason

Sushi, a popular dish from Japan, blends unique flavors in a beautiful way. Recently, I’ve been curious about how it impacts the health of those dealing with high blood pressure.

So is sushi good for high blood pressure? Let’s find out.

Can You Eat Sushi Even If You Have High Blood Pressure?

Yes, you can eat sushi if you have high blood pressure, but it’s important to be mindful. Sushi can be healthy with fish and veggies, but some parts might have too much salt.

“My kids ordering sushi is not child abuse. It’s not like they’re eating scraps out of the bin. They’re privileged to have takeaways.”

– Kerry Katona, TV Personality

Soy sauce and certain ingredients can raise blood pressure. It’s good to eat sushi in moderation and maybe ask your doctor for advice. They can help you enjoy sushi while keeping your health in check.

Read:

• What Does It Mean When You Crave Sushi?
• Can I Use Basmati Rice For Sushi?
• Sushi For People Who Don’t Like Sushi
• Can You Keep Sushi In The Fridge?

What’s in Sushi?

Sushi [1] is a delightful medley of elements in each artfully crafted bite. It typically consists of fresh fish, vinegared rice, seaweed, and various fillings or toppings. 

While sushi’s core components offer a mix of nutrients and flavors, its compatibility with high blood pressure concerns hinges on a few factors. 

The fish, often the star of sushi, is a source of lean protein and omega-3 fatty acids, which have been associated with potential heart health benefits. 

However, aspects like the type of fish, sodium content in soy sauce, and the choice of rice can influence its impact on blood pressure.

Is Fish Beneficial?

Fish, a prominent ingredient in sushi, can offer notable benefits, particularly for individuals with high blood pressure. Certain fish varieties, such as salmon, mackerel, and tuna, are rich sources of omega-3 fatty acids. 

These healthy fats have shown potential in helping to lower blood pressure and reduce inflammation. Omega-3s are believed to promote blood vessel dilation, which can contribute to maintaining healthy blood pressure levels. 

Therefore, when enjoying sushi, including these omega-3-rich fish types can be a positive addition to your diet, potentially supporting your efforts to manage high blood pressure.

Salt Content of Sushi & Blood Pressure

When considering the impact of sushi on high blood pressure, it’s essential to account for the sodium content, particularly soy sauce – a common sushi condiment. 

Soy sauce is high in sodium, and excessive sodium intake is associated with elevated blood pressure. While the flavors of soy sauce enhance the sushi experience, being mindful of its consumption is crucial, especially for those managing their blood pressure. 

Opting for reduced-sodium soy sauce or using it sparingly can help balance relishing the taste and supporting your cardiovascular health goals when indulging in this culinary delight.

White Rice vs Brown Rice in Sushi

The choice between white rice and brown rice in sushi holds implications for individuals with high blood pressure. White rice, commonly used in sushi, is refined and lacks the fiber found in brown rice. 

Brown rice [2] retains its outer bran layer, offering more fiber and nutrients. Fiber has been linked to better blood pressure management as it aids digestion and can contribute to a feeling of fullness. 

“Savoring sushi’s symphony of flavors becomes a wiser choice when it harmonizes with the rhythm of your blood pressure goals.”

– Eat Pallet Restaurant & Food Advice

Opting for sushi made with brown rice could provide a heart-healthy advantage by offering more nutrients and contributing to a more sustained release of energy, helping maintain steady blood pressure levels.

FAQs

In Conclusion

When it comes to high blood pressure, sushi has its pros and cons. Sushi can be good because of the fish in it, like salmon, which has stuff that can help control blood pressure. 

But there’s a catch – the salty soy sauce can push your blood pressure up, so be careful. Also, if you pick brown rice sushi, it’s better for your blood pressure because it has more good stuff. 

Remember, intelligently enjoying sushi, like picking healthy fish and watching the salty stuff, can be a tasty part of looking after your blood pressure. Talking to a doctor to ensure sushi fits your health plan is a good idea.

References:

1. https://www.thespruceeats.com/what-is-sushi-5079606
2. https://www.healthline.com/nutrition/is-brown-rice-good-for-you