High blood pressure? What the research says your options are
Epidemiological and experimental studies indicate that omega-3 polyunsaturated fatty acids (ω3 PUFA’s), preferably including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can have cardiovascular health benefits by reducing modifiable risk factors.
“The optimal intake for both systolic and diastolic blood pressure reductions (mm Hg) was obtained with moderate doses between 2 g/day and 3 g/day.”
“Subgroup studies showed stronger and approximately linear dose-response relationships in hypertensive, hyperlipidemic, and older populations.”
“This dose-response meta-analysis indicates that the optimal combined intake of omega-3 fatty acids for blood pressure reduction is likely between 2 g/day and 3 g/day. Doses of omega-3 fatty acid intake above the recommended 3 g/day may be associated with additional benefits in lowering blood pressure in high-risk groups for cardiovascular diseases.”
“Clinical implications: An optimal dose of omega-3 fatty acids may be necessary for blood pressure control in the general population, but individuals at high risk of developing cardiovascular diseases may benefit from higher doses.”
WHAT YOU NEED TO KNOW:
Omega-3 fatty acids are essential nutrients, which means that humans genetically need sufficient intake of these nutrients to promote health and prevent disease. Every cell in every organ in the body requires omega-3 fatty acids for proper structure and function.
Therefore, inadequate intake of omega-3 fatty acids alone is a risk factor for high blood pressure, high cholesterol levels, high blood sugar, inflammation, and reduced immunity. These are all primary risk factors for heart disease, cancer, obesity, diabetes, dementia, depression, irritable bowel syndrome, Crohn’s disease, and virtually every other chronic disease.
Your body and brain simply cannot function properly without adequate intake of omega-3 fatty acids, and inadequate intake is a primary causative factor in nearly every chronic disease.
WHAT YOU CAN DO:
Prevention is always the best approach. High blood pressure can be caused by various factors such as stress, poor nutrition, lack of exercise, so it’s important to address those measures.
In addition, it is crucial to ensure that you get sufficient omega-3 fatty acids daily. Consuming a variety of omega-3 rich foods like cold-water fatty fish, chia seeds, walnuts, flaxseed, hemp seeds, egg yolks, seaweed, algae, and chlorella can help. However, the easiest, most efficient, and cost-effective way to do this is by supplementing with high-quality fish oil.
We recommend the following product because we know the company checks the source for heavy metals, which is not the case with all omega-3 supplements. You can find it available for purchase online or in-store at Holland & Barrett.
