Omega-3 Consumption Associated with Lower Blood Pressure
High blood pressure greatly increases the risk of an adverse cardiovascular event. A recent study suggests that taking an omega-3 supplement or eating omega-3-rich foods may be as effective for lowering blood pressure as making lifestyle changes such as reducing sodium intake or alcohol or increasing exercise.
The researchers examined data from 70 clinical trials and found that consumption of omega-3s resulted in an average reduction of 1.52 mmHg in systolic blood pressure and 0.99 mmHg in diastolic blood pressure. In individuals with normal blood pressure, reductions of 1.25 mmHg in systolic blood pressure and 0.62 mmHg in diastolic blood pressure were observed.
Untreated hypertensive participants had even greater reductions of 4.51 mmHg in systolic blood pressure and 3.05 mmHg in diastolic blood pressure.
Previous studies have shown that dietary sodium reduction is associated with a 3.6 mmHg reduction in systolic blood pressure, physical activity with a 4.6 mmHG reduction, and cutting out alcohol with a 3.8 mmHg reduction.
Each 2 mmHg reduction in blood pressure reduces stroke mortality by 6%, coronary heart disease mortality by 4% and total mortality by 3%. Additionally, a 1.25 mmHg reduction in systolic blood pressure could prevent a pre-hypertensive person from becoming hypertensive.
Researchers from Exponent Inc. and Van Elswyck Consulting, Inc., conducted the study. It was published online ahead of print on March 6, 2104, in American Journal of Hypertension.
Omega-3s have been linked to a number of health benefits, including alleviating arthritis pain, better moods, improved joint mobility, helping with age related macular degeneration, and aiding your immune system.
Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in omega-3s.