Omega 3 fatty acids may reduce blood pressure and risk of heart disease, study reveals
02 Jun 2022 --- Consuming 3 g of omega 3 fatty acids per day – through diet or supplement form – helps reduce blood pressure, subsequently decreasing the risk of coronary heart disease. This is according to a study funded by the Faculty Research Grants of Macau University of Science and Technology, China.
“According to our research, the average adult may have a modest blood pressure reduction from consuming about 3 g a day of these fatty acids,” says Dr. Xinzhi Li, study author and program director at Macau University.
“The study supports the US Food and Drug Administration (FDA) guidance that EPA and DHA omega 3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension.”
The FDA notes evidence that omega 3 fatty acids can help lower blood pressure or reduce the risk of heart disease is inconclusive. However, it found the evidence to be sufficiently trustworthy to authorize these claims on foods and dietary supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The FDA previously approved magnesium’s impact on lowering high blood pressure as a qualified health claim.
A specified amount of omega 3
The researchers note that while the prior studies have suggested that omega 3 fatty acids may help decrease blood pressure, the exact amount required remained unknown.
The National Institutes of Health suggests consuming between 1.1 to 1.6 g of omega 3 fatty acids daily. At the same time, the American Heart Association recommends eating two servings of fish (3 to 4 oz) a week as part of a heart-healthy diet.
By reducing excessive blood pressure, omega 3 fatty acids may decrease the risk of coronary heart disease.The study analyzed the relationship between blood pressure and two omega 3 fatty acids – DHA and EPA, found in seafood like salmon, tuna, sardines, trout, herring and oysters.
In comparison to individuals who did not ingest EPA and DHA, people who consumed 2 to 3 g of a combination of the two omega 3 fatty acids daily lowered their systolic blood pressure and diastolic blood pressure by an average of 2 mmHg – a measurement of pressure.
“Most of the studies reported on fish oil supplements rather than on EPA and DHA omega 3s consumed in food, which suggests supplements may be an alternative for those who cannot eat fatty fish such as salmon regularly,” Li explains.
“Algae supplements with EPA and DHA fatty acids are also an option for people who do not consume fish or other animal products.
Evaluating systolic blood pressure
Researchers analyzed the link between DHA and EPA – separately and in combination – and blood pressure in over 5,000 participants with and without high blood pressure or cholesterol problems, using 71 clinical trials published between 1987 and 2020.
Participants in the meta-analysis ranged in age from 22 to 86 years and they came from all around the world. They consumed omega 3 fatty acids by food or prescription supplements for ten weeks.
The analysis found that those who already had high blood pressure benefited more and could benefit from taking higher doses of omega 3 fatty acids. A dose of 3 g of omega 3 fatty acids per day reduced systolic blood pressure by an average of 4.5 mmHg in patients with high blood pressure.
A dose of 3 g of omega 3 fatty acids per day reduced systolic blood pressure by an average of 4.5 mmHg in patients with high blood pressure.The systolic number was reduced by 2 mmHg in those with normal blood pressure.
Additionally, systolic blood pressure dropped approximately 4 mmHg on average in participants with hypertension who consumed 5 g per day, compared to less than 1 mmHg in those without hypertension.
Spotlight on omega 3
According to the Global Organization for EPA and DHA Omega 3s (GOED), which has created a new database to assist science and industry, the future of omega 3s is filled with possibilities in personalization and novel foods and further research opportunities.
NutritionInsight previously reported that maintaining high levels of omega 3 can help healthy adults’ immunity and cell structure – indicating that the omega 3 industry may be closer to developing Dietary Reference Intake (DRI). Previous research on pregnant women revealed a 1 g dose of DHA lowers the inflammatory immune responses connected to the start of labor.
Following various studies that concluded omega 3s could help prevent pre-term birth at high enough doses, Australia upped its prenatal recommendations to 800 mg of DHA and 100 mg of EPA per day.
Earlier this year, research conducted across five EU countries found that combining vitamin D3, omega 3 fatty acids and exercise can help prevent cancer in the elderly.
By Nicole Kerr
