HYPERTENSION: 3 grams per day of omega-3 can lower blood pressure

HYPERTENSION: 3 grams per day of omega-3 can lower blood pressure

Omega-3 fatty acids, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are commonly found in fatty fish, such as salmon, tuna, sardines, trout, herring, and oysters. Some people also take DHA and EPA combined in supplements. Although previous studies have suggested that consuming omega-3 fatty acids may lower blood pressure, the optimal dose has never been so precisely defined. Until this study, the benchmark, set by the National Institutes of Health, was set at 1.1 to 1.6 grams per day, depending on age and sex.

3 grams a day can lower blood pressure

This is the main conclusion of this study which identifies a truly therapeutic effect of omega-3s: “We show that in the average adult, the daily intake of about 3 grams per day of these fatty acids brings a slight reduction in blood pressure.”points out the lead author, Dr. Xinzhi Li, Professor of Pharmacy at Macao University of Science and Technology in Macao, China.

Meta-analysis of 71 published clinical trials from 1987 to 2020 examining the relationship between blood pressure and omega-3 DHA and EPA (individually or in combination) in participants 18 years of age and older with or without hypertension, or nearly 5,000 participants combined reveals that:

  • vs. lack of EPA and DHA intake, participants who consume 2 to 3 grams per day of combined omega-3 fatty acids DHA and EPA combined (in supplements, foods, or both) benefit from reduction in systolic (top figure) and diastolic (bottom number) pressure of 2 mm Hg on average;
  • a daily intake> 3 grams of omega-3 fatty acids may have additional beneficial effects on lowering blood pressure in adults with high blood pressure (HBP) or hyperlipidemia;
  • with 3 g per day of omega-3, systolic blood pressure (SBP) decreases by an average of 4.5 mm Hg for people with hypertension and an average of about 2 mm Hg for other participants;
  • with 5 g per day of omega-3, the PAS decreases on average by almost 4 mm Hg for people with hypertension and by less than 1 mm Hg on average for other participants;
  • similar differences are observed in participants with high blood lipid levels as well as in the elderly (> 45 years);

NB 120 to 150 g of salmon provide 3 grams of omega 3 fatty acids.

A typical fish oil supplement contains about 300 mg of omega-3 per tablet, but doses can vary greatly from supplement to supplement. Supplements can be an alternative for those who cannot regularly eat fatty fish such as salmon.

This very broad analysis of the literature supports the claims that omega-3 fatty acids EPA and DHA can reduce the risk of coronary heart disease by lowering high blood pressure, especially in people already diagnosed with high blood pressure. .

The American Heart Association recommends eating 2 servings of fish a week (especially fatty fish like salmon) as part of a heart-healthy diet.

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