It is already known that omega 3 fatty acids are good for cardiovascular health and that they can reduce blood pressure in people with hypertension, but now, a group of researchers has found the key, specifying the daily amount that must be taken to get these benefits, which is no more than about 3 grams a day.
Specifically, the research has analyzed the relationship between blood pressure and two types of omega 3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are present in some fish and shellfish such as tuna, salmon , oysters or sardines, among others, although tests were also carried out with supplements of this compound.
The results, which have been published in the Journal of the American Heart Association, have been carried out thanks to the participation of almost 5,000 people between the ages of 22 and 86, who took different amounts of omega-3 fatty acids from the diet and supplements over a 10-week period.
113 grams of salmon a day to improve your blood pressure
It found that people who took between 2 and 3 grams a day of a combination of the two types of omega 3 had a reduction in their systolic and diastolic blood pressure by 2 mmHg on average, compared to those who did not consume them. To have a reference, you have to know that high blood pressure is considered when it exceeds the figure of 140/90 mmHg.
High amounts of omega-3s, such as 5 grams a day, lowered systolic blood pressure by 4 mmHg in people with hypertension and 1 mmHg in healthy people
In addition, the participants who had high blood pressure at the beginning of the study were the ones who presented the best results, since taking 3 grams of omega 3 per day -approximately 113 g to 141 g of Atlantic salmon or 10 pills of supplements, as they usually provide each about 300 mg – managed to reduce their systolic blood pressure by an average of 4.5 mmHg, above the 2 mmHg achieved by those with normal blood pressure.
At higher amounts, such as 5 grams per day, a drop in systolic blood pressure of almost 4 mmHg was seen in people with hypertension, while in healthy people the drop was only 1 mmHg. The recommendations given by the National Institutes of Health of the United States suggest the intake of between 1.1 and 1.6 grams of omega 3 fatty acids per day, and the American Heart Association advises two servings of fish (between 85 and 113 grams) for good heart health.
Dr. Xinzhi Li, lead author of the study, said: “Most of the studies reported fish oil supplementation rather than omega-3 EPA and DHA consumed in food, suggesting that the supplements might be an alternative for those who cannot eat fatty fish like salmon on a regular basis. Algae supplements with EPA and DHA fatty acids are also an option for people who don’t eat fish or other animal products.”
.
