"Omega-3" protects cardiovascular and lowers blood pressure? How many servings a day is enough?
Omega-3 fatty acids are one of the important nutritional sources for the human body. Academic circles generally believe that moderate intake of Omega-3 can help promote cardiovascular health and improve blood circulation. However, there are no large studies to support its benefits in patients with hypertension. Recent research published by the American Heart Association (AHA) shows that consuming more foods or supplements containing Omega-3 sources can indeed help lower blood pressure.
Study: Daily intake of 3 grams of Omega-3 can help patients with hypertension avoid cardiovascular risks
The Macau University of Science and Technology research team analyzed 71 clinical trials published from 1987 to 2020, with a total of nearly 5,000 subjects, ranging in age from 22 to 86 years old. The subjects took natural foods and prescription supplements for an average of 10 weeks to provide adequate amounts of Omega-3 fatty acids.
The analysis results found that compared with adults who did not consume enough, consuming 2-3 grams of Omega-3 fatty acids per day reduced blood pressure values of systolic and diastolic blood pressure by an average of 2mmHg. In addition, subjects who consumed more than 3 grams of Omega-3 fatty acids per day were significantly associated with lower blood pressure values:
Ingesting 3 grams of Omega-3 fatty acids per day will reduce the systolic blood pressure of patients with hypertension by an average of 4.5 mmHg; in normal people without hypertension, the systolic blood pressure will decrease by 2mmHg.
Taking in 5 grams of Omega-3 fatty acids every day can reduce the systolic blood pressure of patients with hypertension by an average of 4mmHg. ; For normal people without high blood pressure, the drop is less than 1mmHg.
Studies have shown that regular intake of Omega-3 supplements of DHA and EPA can indeed help lower blood pressure and avoid the risk of cardiovascular disease in the future. The association was stronger among patients with hypertension. In addition, data also proves that consuming more Omega-3 does not necessarily have a positive correlation with lowering blood pressure, so it should still be used in moderation.
Li Xinzhi, study author and pharmaceutical expert at Macau University of Science and Technology, said that most of the subjects still mainly take fish oil supplements rather than Omega-3 in food. This suggests that fish oil or algae oil may be an alternative for those who do not eat seafood. However, further research is still needed to prove the safety of long-term use of fish oil or algae oil.
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Li Xinzhi said that this study is consistent with the recommendation of the U.S. Food and Drug Administration (FDA) that Omega-3 fatty acids can reduce the risk of coronary heart disease by suppressing hypertension, especially for patients with confirmed hypertension. However, the study results are inconsistent with the recommended daily Omega-3 dosage (1.1 grams for women and 1.6 grams for men) recommended by the U.S. National Institutes of Health (NIH), so you should still consult a nutritionist or physician for confirmation before changing your eating habits.
“It is still unclear whether long-term intake of fish oil is safe. Therefore, it is recommended to supplement with natural foods such as salmon, mackerel, tuna, sardines, and oysters. Plants and nuts such as flax seeds, avocados, and walnuts are also rich in Omega-3. “Li Xinzhi said.
How do you know if your personal intake of Omega-3 is enough? The American Heart Association has issued guidelines recommending that you should consume at least 2 servings of fish per week, totaling about 85-113 grams. You can add more oily fish such as mackerel and salmon, and studies have proven that they have a certain protective effect on heart health. However, neither too much nor too little is too much. It is recommended that people maintain a diversified diet and avoid a single diet to help promote good health.
Source:
About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed
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