3 g of omega-3 fatty acids/day Helps in lowering blood pressure

According to a research review published in the Journal of the American Heart Association, about 3 grams daily of omega-3 fatty acids, consumed in foods or supplements, appears to be the optimal daily dose to help lower blood pressure.

Omega-3 fatty acids are typically found in fatty fish, such as salmon, tuna, sardines, trout, herring and oysters. Some people also take combined docosahexaenoic acid and eicosapentaenoic acid in supplements. While some studies suggest that consumption of omega-3 fatty acids may lower blood pressure, the optimal dosage needed to lower blood pressure has not been clear. The National Institutes of Health has established an adequate intake of omega-3 fatty acids for healthy people at 1.1- 1.6 grams daily, depending on age and sex.

Researchers analyzed the results of 71 clinical trials and studies examined the relationship between blood pressure and the omega-3 fatty acids in people aged 18 and older with or without high blood pressure or cholesterol disorders. There were nearly 5,000 participants combined, ranging in age from 22 to 86 years. Participants took dietary and/or prescription supplement sources of fatty acids for an average of 10 weeks.

The analysis compared adults who did not consume eicosapentaenoic acid and docosahexaenoic acid, those who consumed between 2 and 3 grams daily of omega-3 fatty acids (in supplements, food or both) it was found that those who consumed 2-3gms had reduced systolic (top number) and diastolic (bottom number) blood pressure by an average 2 mm Hg.

At 3g a day of omega-3s, systolic blood pressure (SBP) decreased an average of 4.5 mm Hg for those with hypertension, and about 2 mm Hg on average for those without. At 5g a day of omega-3s, systolic blood pressure declined an average of nearly 4 mm Hg for those with hypertension and less than 1 mm Hg on average for those without.

Researchers said that, omega-3 fatty acids may help reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension.