A recent study from the Macau University of Science and Technology, led by Dr. Xinzhi Li, has highlighted the beneficial effects of omega-3 fatty acids on blood pressure.
The research is published in the Journal of the American Heart Association. It suggests that approximately 3 grams of omega-3s daily, obtained either through diet or supplements, could be the ideal amount for managing blood pressure.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are commonly found in seafood like salmon, tuna, sardines, trout, herring, and oysters. These essential fatty acids are also available as supplements, often taken together.
To explore the link between omega-3s and blood pressure, researchers analyzed data from 71 clinical trials. These trials involved nearly 5,000 adults, some with high blood pressure or cholesterol issues.
The participants received omega-3s through their diet or prescription supplements over an average period of 10 weeks.
The study revealed that consuming 2-3 grams of a combination of DHA and EPA daily could reduce both systolic (the top number) and diastolic (the bottom number) blood pressure by about 2 mmHg on average.
This effect was more pronounced in individuals who started with high blood pressure.
In those with high blood pressure, taking 3 grams of omega-3s daily reduced systolic blood pressure by an average of 4.5 mmHg. For people with normal blood pressure, a 2 mmHg reduction was observed.
When the intake was increased to 5 grams per day, people with high blood pressure experienced a nearly 4 mmHg drop in systolic pressure, while those without hypertension saw a less significant decline.
Currently, guidelines from the National Institutes of Health recommend consuming 1.1-1.6 grams of omega-3 fatty acids daily. The American Heart Association suggests eating two servings of fish weekly as part of a heart-healthy diet.
To put this into perspective, about 4-5 ounces of Atlantic salmon provides 3 grams of omega-3s. Fish oil supplements, which vary in dosage, typically offer around 300 milligrams per pill.
For individuals who don’t regularly eat fatty fish like salmon, supplements could be a viable alternative. Additionally, for those who do not consume fish or other animal products, algae supplements containing EPA and DHA are also available.
This study sheds new light on the role of omega-3 fatty acids in blood pressure management, offering valuable guidance for people concerned about maintaining healthy blood pressure levels.
Whether through diet or supplements, the research underscores the importance of these fatty acids in cardiovascular health.
If you care about blood pressure, please read studies about how diets could help lower high blood pressure, and 3 grams of omega-3s a day keep high blood pressure at bay.
For more information about nutrition, please see recent studies that beetroot juice could help reduce blood pressure, and results showing cinnamon could help lower high blood pressure.
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