A study found that consuming 3 grams of Omega-3 per day can lower blood pressure.
A research team from the Macau University of Science and Technology in China conducted this study to find out the optimal amount of Omega-3 intake that can reduce blood pressure.
The research team analyzed the results of clinical trials in 71 papers investigating the effects of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) intake on blood pressure.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two representative types of Omega-3. The 71 studies included a total of 5,000 people aged 22 to 86 years. The participants consumed foods or supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) for an average of 10 weeks.
The study found that adults who consumed eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily had an average of 2 mmHg decrease in both systolic and diastolic blood pressure than before intake.
In particular, adults who consumed 3 grams of Omega-3 daily had the highest blood pressure-lowering effect.
As a result of the daily intake of 3 grams of Omega-3 in participants with high blood pressure, their systolic blood pressure decreased by 4.5 mmHg on average.
The research team said, "Even if you consumed 5 grams of Omega-3 per day, the effect was not greater than when you consumed 3 grams Through this study, it was found that the optimal daily amount of Omega-3, which is good for lowering blood pressure, is 3 grams. "
Omega 3 is abundantly found in blue fish such as salmon, perilla oil, walnuts, and chia seeds. 3 grams of Omega-3 can be obtained from about 120 grams of salmon. In addition, Omega-3 can also be obtained from supplements like the Omagen Schweitzz Omega-3.
Dr. Shinji Lee, who participated in the study, said, "These findings support the US Food and Drug Administration's (FDA) guidelines that Omega-3 can improve high blood pressure and reduce the risk of coronary heart disease ."
The study was recently published in the Journal of the American Heart Association.