Omega 3 is good for health. Research has already demonstrated a wide range of benefits of fatty acids. People who suffer from high blood pressure should also ensure optimal care.
Many health issues can be improved through diet alleviate suffering. This is also the case in the case of high blood pressure – those affected should rely on omega 3. But how much should you consume per day to achieve the blood pressure lowering effect? An international study has now answered this question.
Omega-3 fatty acids (EPA/DHA)
Omega-3 fatty acids (EPA/DHA = eicosapentaenoic acid/docosahexaenoic acid) are among the essential nutrients that we need to get from food. They are like in oily fish for example Salmon, mackereltuna, sardine, trout or Hering contain. You can also take them through dietary supplements.
The Omega 3 working group recommends a daily dose of more than 0.3 grams of omega-3 fatty acids (EPA/DHA = eicosapentaenoic acid/docosahexaenoic acid) for healthy people. Individuals suffering from cardiovascular disease should consume at least 1 gram of EPA/DHA daily.1 The study, now published in the “Journal of the American Heart Association”, comes to the conclusion that if you want to lower your blood pressure, you should definitely increase your daily dose of omega 3.2
Also interesting: The differences between omega-3 and omega-6 fatty acids
What did the study examine?
The team of Chinese and Canadian scientists behind the study analyzed 71 clinical studies with a total of 4973 subjects aged between 22 and 86 years. These included both healthy people and those suffering from high blood pressure or a lipid metabolism disorder. As part of the study, the participants had consciously consumed omega-3 fatty acids for ten weeks – either in the form of food or supplements or a combination of both.
Also interesting: What are the real health benefits of fish oil capsules?
The ideal dose of omega 3 for high blood pressure
Compared to people who do not consume any omega 3, the subjects who consumed 2 to 3 grams of the omega 3 combination DHA/EPA showed a positive effect on blood pressure. Both measured values (systolic and diastolic) by an average of 2 mm Hg. For this effect, it did not matter in which form Omega 3 was taken – whether through Fooddietary supplements or both.
Wer an high blood pressure should consider increasing their daily dose of omega 3 to perhaps even more than 3 grams. According to further findings of the mega-analysis, this could further increase the positive effect of the nutrient. 3 grams per day lowered the blood pressure values by an average of 4.5 mm Hg. From 5 grams per day the values dropped by almost 4 mm Hg.
Go for the fish, the fish oil or the algae
100 Gramm Hering or mackerel contain around 2 grams of omega 3. 100 grams of salmon provide 3 grams of the essential nutrient. However, if you are unable to cover your needs with your daily diet, you can also supplement. “Most of the studies looked at fish oil supplements rather than EPA and DHA from food,” said study author Xinzhi Li of the University of Science and Technology of Macau (China) in a press release.3 “This suggests that supplements are an alternative for people who cannot eat oily fish like salmon on a regular basis. algaeEPA and DHA fatty acid supplements are an option for people who don’t eat fish or other animal products.”