Key points from article :
A review of the research shows, that roughly 3 grams of omega-3 fatty acids each day may be the optimal amount needed to help lower blood pressure.
Analyzing data from 71 clinical trials, researchers examined the relationship between docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – individually and combined.
Blood pressure in nearly 5,000 adults with and without high blood pressure or cholesterol disorders was analysed.
Study participants ranged in age from 22 to 86, and consumed omega-3 fatty acids through diet and/or prescription supplements for an average of 10 weeks.
Participants who consumed 2-3 grams daily of a combination of the two omega-3 fatty acids reduced their systolic blood pressure and diastolic blood pressure by an average of 2 mmHg, compared to those who did not consume EPA and DHA.
For people with high blood pressure, 3 grams of omega-3 fatty acids a day lowered systolic blood pressure by an average 4.5 mmHg.
When people with hypertension consumed 5 grams a day, systolic blood pressure fell by an average of nearly 4 mmHg.
The American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet.
"Algae supplements with EPA and DHA fatty acids are also an option for people who do not consume fish or other animal products," study author Dr. Xinzhi Li said.
The analysis of dozens of studies was published in the Journal of the American Heart Association.
