High blood pressure, also known as hypertension, is a common health condition that increases the risk of heart disease and stroke.
Keeping your blood pressure in a healthy range is very important for long-term health.
While many people know about using medication and diet to manage blood pressure, new research shows that omega-3 fatty acids may also help.
Omega-3 fatty acids are healthy fats that the body needs but cannot make on its own. This means we must get them from food or supplements. Omega-3s are found in fatty fish like salmon, sardines, and mackerel, and also in foods like walnuts, flaxseeds, and canola oil.
Scientists have studied omega-3s for many years, especially for heart health. One of their helpful effects is on blood pressure. Omega-3s help relax and widen blood vessels, which allows blood to flow more easily and reduces the pressure inside the arteries.
They also help reduce inflammation and improve how the heart works—two more benefits for keeping blood pressure under control.
Many research studies have looked at how omega-3 supplements affect blood pressure. When all these studies are analyzed together, the results show that omega-3s can lower both the top and bottom numbers in a blood pressure reading. This effect is most noticeable in people who already have high blood pressure.
For example, one large review found that taking omega-3 supplements lowered the top number (systolic pressure) by about 4 to 5 points and the bottom number (diastolic pressure) by about 3 points. That may not sound like a lot, but it can make a real difference—similar to what some mild blood pressure medicines can do.
However, not all omega-3 supplements are the same. The kind of omega-3s and how much you take can change how well they work. The two most helpful types are called EPA and DHA. These are found mainly in fish oil. Most studies suggest taking 1 to 2 grams of EPA and DHA per day to help manage blood pressure.
If you choose to take a supplement, it’s important to pick a good-quality product. Some fish may have mercury or other harmful substances, so choosing a trusted brand that tests for purity is a smart idea.
Even though omega-3s are helpful, they should not replace other important parts of blood pressure care. You still need to eat a healthy diet, exercise regularly, limit salt and alcohol, and keep a healthy weight. For some people, medication is also necessary. Omega-3s can be a great part of your health plan, but they work best when combined with other good habits.
In summary, omega-3 supplements—especially those with EPA and DHA—can help lower high blood pressure. They are a natural option that may work well for many people, especially those with mild hypertension.
But as with any supplement, it’s best to talk to your doctor before starting, to make sure it fits your overall health needs. Adding omega-3s to your routine could be one more way to take care of your heart and your health.
If you care about blood pressure, please read studies about why checking blood pressure while lying down is very important and lowering top blood pressure number to less than 120 mm Hg effectively prevents heart disease.
For more about blood pressure, please read studies that turmeric and vitamin D may boost blood pressure control in type 2 diabetes and scientists find link between blood pressure drugs and bowel diseases.
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