The American Heart Association recommends that people consume about three grams of Omega-3 fatty acids daily. Omega-3 fatty acids are present in different foods, and can also be consumed in the form of supplements or nutraceuticals. According to a recent research review in the Journal of the American Heart Association, daily intake of three grams of Omega-3 fatty acids is the optimal daily dose to help lower blood pressure.
Which foods contain Omega-3 fatty acids?
Foods that contain Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) include fatty fish such as salmon, tuna, sardines, trout, herring, and oysters. People can also consume DHA and EPA combined in the form of supplements.
Previous studies had suggested that consuming Omega-3 fatty acids may lower blood pressure. However, the optimal dose to lower blood pressure had not been clear. According to the U.S. National Institutes of Health, a daily intake of 1.1 to 1.6 grams of Omega-3 fatty acids is adequate for healthy people. The amount consumed depends on age and gender.
In a statement released by the American Heart Association, study author Xinzhi Li said that according to research, the average adult can have a modest reduction in blood pressure if he or she consumes about three grams a day. ‘these fatty acids.
As part of the research, the results of 71 clinical trials around the world, published between 1987 and 2000, were analyzed. Clinical trials had examined the relationship between blood pressure and Omega-3 fatty acids DHA and EPA. individually or in combination, in people 18 years of age or older with or without high blood pressure or cholesterol disorders. The study looked at a total of about 5,000 participants, aged between 22 and 86, who took sources of fatty acids in dietary and / or prescription supplements for an average of 10 weeks.
Adults who consumed 2-3 grams of combined DHA and EPA daily had reduced BP
According to the study, adults who consumed between two and three grams of omega-3 fatty acids daily combined with DHA and EPA in the form of food or supplements had reduced systolic and diastolic blood pressure by an average of two mm Hg, in compared to the adults who did. does not consume EPA and DHA.
Important results of the study
Consuming more than three grams of Omega-3 fatty acids can have added benefits in lowering blood pressure for adults with high blood pressure or high lipids.
For people with high blood pressure who consumed three grams a day or Omega-3 fatty acids, systolic blood pressure decreased by an average of 4.5 mm Hg. For people without hypertension, systolic blood pressure decreased by about two mm Hg on average.
Systolic blood pressure decreased by an average of almost four mm Hg for people with hypertension who consumed five grams a day of Omega-3 fatty acids. For people without high blood pressure, consuming five grams a day of Omega-3 fatty acids caused systolic blood pressure to drop by less than 1 mm Hg on average.
People with high blood lipids and people over the age of 45 showed similar differences.
Consuming about four to five ounces of Atlantic salmon provides three grams of Omega-3 fatty acids. In addition, a typical fish oil supplement contains about 300 mg of Omega-3 fatty acids per pill.
According to the American Heart Association, Li said most studies reported fish oil supplements instead of the EPA and DHA Omega-3 fatty acids consumed in foods. This suggests that supplements may be an alternative for those who cannot eat fatty fish such as salmon on a regular basis. For people who do not consume fish or other animal products, seaweed supplements with EPA and DHA fatty acids are also an option, Li suggested.
In June 2019, the U.S. Food and Drug Administration announced that it was not opposed to the use of certain health claims that the consumption of EPA and DHA Omega-3 fatty acids in dietary supplements or good could reduce the risk of hypertension and coronary heart disease.
He explained that the study supports FDA guidance that omega-3 fatty acids EPA and DHA can reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension. He also said that while the study may add a layer of credible evidence, it does not meet the threshold for making an authorized claim for Omega-3 fatty acids in accordance with FDA regulations.
The American Heart Association recommends that people eat two servings of fish a week as part of a heart-healthy diet. Two servings refer to three to four ounces of cooked fish per week, especially fatty fish such as salmon.
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