Can Eating Anchovies Cause High Blood Pressure?
Anchovies themselves do not directly cause hypertension, but their extremely high sodium content can significantly elevate blood pressure, particularly when consumed regularly or in large amounts. The primary concern is the salt used in processing and preserving anchovies, not the fish itself.
The Sodium Problem with Anchovies
Anchovies are typically salt-cured or packed in brine, making them one of the highest sodium foods available. The relationship between dietary sodium and blood pressure is well-established:
Reducing sodium intake from typical levels (9-12 g/day) to 5-6 g/day produces blood pressure reductions of 4-5 mmHg in hypertensive individuals and 1-2 mmHg in normotensive individuals 1
A single serving of canned anchovies can contain 1,000-2,000 mg of sodium, which represents 40-80% of the recommended daily limit of less than 5 g of salt (approximately 2,000 mg sodium) 1
Sodium restriction is particularly effective in certain populations: older adults, Black individuals, and those with diabetes, metabolic syndrome, or chronic kidney disease 1
Mechanisms of Sodium-Induced Hypertension
The blood pressure elevation from high-sodium foods like anchovies occurs through multiple pathways 1:
- Increased extracellular fluid volume
- Elevated peripheral vascular resistance
- Sympathetic nervous system activation at central and peripheral levels
The Beneficial Omega-3 Component
While anchovies contain omega-3 fatty acids that may have modest blood pressure-lowering effects, the European Society of Cardiology acknowledges that high-dose omega-3 supplements can lower blood pressure in hypertensive individuals, but this benefit is far outweighed by the massive sodium load in processed anchovies 1, 2.
Practical Recommendations
If you have hypertension or are at risk, you should severely limit or avoid salt-cured anchovies 1. Consider these alternatives:
- Fresh anchovies (not salt-cured) can be part of the recommended fish intake of at least twice weekly 1
- Rinse canned anchovies thoroughly to remove surface salt, though this only partially reduces sodium content
- Use fresh fish as your primary source of omega-3 fatty acids rather than processed, salt-preserved varieties 1
Critical Caveat
The effect of sodium on blood pressure varies considerably between individuals—approximately 50-60% of hypertensive patients are "salt-sensitive" 3. However, given the uncertainty about individual salt sensitivity and the established cardiovascular risks, all hypertensive patients should restrict dietary sodium to less than 5-6 g of salt daily 1.
Bottom line: Regular consumption of salt-cured anchovies can contribute to elevated blood pressure and should be avoided or strictly limited, especially in individuals with existing hypertension or those at high risk 1, 3.