A study has found that consuming three grams of omega-3 fatty acids per day can reduce blood pressure, but experts have called for more research. According to a report published in the American Heart Association (AHA) journal, eating three grams of omega-3 daily is also beneficial.
The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fatty fish such as salmon, tuna, sardines, and oysters, and are also available as dietary supplements.
Some experiments have shown that lowering blood pressure is one of the many benefits of fatty acids, but the exact amount of fatty acids being considered was unknown. The National Institutes of Health (NIH) then recommends 1.1 to 1.6 grams of omega-3 fatty acids per day depending on gender and age.
Now Professor Shenzai Lai of the University of Macau in China and his colleagues have said that if adults eat three grams of this type of fatty acid per day, it has a favorable effect on blood pressure and can largely be controlled. In this regard, 17 studies have been reviewed from 1987 to 2020.
In these studies, the effects of omega-3 fatty acids (DHA and EPA) on 5,000 healthy individuals over the age of 18 were determined. All individuals were free of blood pressure and cholesterol complaints. The participants were divided into two groups, one was fed fatty acids for 10 weeks, while the other group was given no supplements.
Now, people who consumed 2 to 3 grams of DHA and EPA, a fatty acid, had an average drop in blood pressure of 2 mm. Then, when blood pressure patients were given this dose, they had an average drop of four and a half mmHg (mercury).
Similarly, the benefits of omega-3 fatty acids were also revealed in patients with high blood pressure over the age of 45. Experts say that if you can't eat fish, taking fatty acid supplements and especially algae supplements can be helpful. On the other hand, omega-3 fatty acids have great potential to reduce heart diseases and cholesterol as well.