Omega-3's May Lower Blood Pressure and Aid Weight Loss
Another study was recently published showing the benefits of omega-3 fatty acids. The study found that these essential fatty acids, which are deficient in the diets of most Americans, may be effective at reducing blood pressure and aiding in weight loss.
The study was published in the May 2010 issue of the journal Nutrition.
For the study, researchers with several leading European universities recruited 324 overweight individuals between 20-40 years of age from Iceland, Spain and Ireland.
The participants were randomly assigned to one of four calorie restricted diets. Each diet included omega-3 fatty acids in the form of fish or fish oil capsules, except for the control. The different diets contained one of the following:
1. 150g of salmon three times per week
2. 150g of cod three times per week
3. 1.3g of fish oil capsules per day
4. Sunflower oil capsules (control group)
After 8 weeks the researchers observed higher weight loss (between 7 and 11 pounds) among the participants consuming the omega-3 fatty acids (groups 1 through 3). They also observer a decrease in systolic and diastolic blood pressure in groups 1 through 3.
Over 4500 studies have been conducted to date on the potential benefits of omega-3 fatty acids. Previous studies have associated omega-3's with a number of health benefits including lowering cholesterol, improving vision, reducing the risk of dementia and even improving your mood.
You can increase your omega-3 intake by eating more oily fish such as salmon or mackerel. If you don't care for fish, a high quality fish oil supplement will work as well. Look for one that's certified for purity and potency so you can be sure it doesn't contain dangerous contaminants. Also be sure that the product will deliver at least 650mg of the most important omega-3s, EPA and DHA.