High blood pressure is one of the most common health conditions in the world. Almost unbelievably, over 1 billion people have high blood pressure. High blood pressure can lead to heart attacks, arrhythmias, strokes and death. But diet can help. So can supplementing omega-3 essential fatty acids.
Omega-3 EFA’s can help your heart in many ways. This umbrella meta-analysis of ten previous meta-analyses, including 131 studies shows that lowering blood pressure is one of them.
The meta-analysis found that supplementing omega-3 EFA’s significantly reduces diastolic blood pressure, especially when taken in doses of 4,500mg a day or more. It also significantly reduces systolic blood pressure, especially when taken in doses of 2,000mg a day or more.
Not surprisingly, the studies found that omega-3 EFA’s work more powerfully for people who actually have high blood pressure. They also work best when you take them for at least ten weeks. The dose should be at least 2,000mg a day.
In addition to being statistically significant, the reductions in blood pressure were clinically significant, meaning that they can help prevent cardiovascular events.
The researchers conclude that omega-3 EFA’s can be considered a safe and effective way to control blood pressure.
Source: Front Nutr. 2022;9:985451