High Blood Pressure: EPA and DHA Omega-3 Lower It

High blood pressure is a very common condition in Western countries and represents a threat to heart health. According to recent research, the consumption of omega-3 seems to promote the reduction of blood pressure. In particular, in people with isolated systolic hypertension, a dose of 0.7 grams per day of EPA and DHA, achievable through consumption of 2-3 servings of fish or with dietary supplements, is sufficient to reduce blood pressure by about 5 mmHg.

These are the results of an English study conducted by a team of researchers from the Universities of East Anglia, Reading, Southampton, Glasgow, and Newcastle (United Kingdom) and published in the journal Journal of Nutrition.

High Blood Pressure: A Cardiovascular Risk Factor

Blood pressure represents the force exerted by the blood on the walls of the arteries in which it flows and is measured in millimeters of mercury (mmHg). When the heart contracts and blood passes into the arteries, the higher blood pressure, called systolic or “maximum,” is recorded; between beats, the heart fills with blood and the lower blood pressure, called diastolic or “minimum,” is recorded in the arteries. 

When in adults the systolic pressure value exceeds 140 mmHg and the diastolic exceeds 90 mmHg, it is called arterial hypertension or more commonly “high blood pressure.” This is an important risk factor for cardiovascular diseases such as stroke, myocardial infarction, and aneurysms. Isolated systolic hypertension is the form of arterial hypertension typical of old age and is defined by systolic values above 140 mmHg, while diastolic pressure is below 90 mmHg. Hypertension is a very common condition in Western countries; it is estimated that about 15 million Italians suffer from it. Hypertension is favored by various conditions, both genetic and related to age and lifestyle:

• Advanced age
• Overweight
• Use of tobacco and alcohol
• Excessive salt intake
• Diet high in fats and low in fruits and vegetables
• Hypercholesterolemia or hypertriglyceridemia
• Genetic predisposition
• Stress and anxiety

700 milligrams of omega-3 are associated with lower blood pressure

From the new English study, during which data from more than 300 healthy citizens were analyzed, it emerged that consumption of 0.7 grams of EPA and DHA per day for eight weeks is associated with a reduction of 5.20 mmHg in systolic pressure, while a daily dose of 1.8 grams of EPA and DHA with a decrease of 5.3 mmHg. 

A result that, according to the authors of the research, is important also because it highlights how the consumption of these amounts of omega-3 is easily achievable through the consumption of 2-3 servings of oily fish per week or about 2 capsules of fish oil supplements. The two doses of omega-3 tested (0.7 and 1.8 grams of EPA and DHA), in fact, are significantly lower than those used in most similar studies carried out previously. 

Moreover, the resulting decrease in blood pressure is associated with a reduction of about 20% in cardiovascular risk in middle-aged people. Commenting on this work, Harry Rice of GOED, an association promoting adequate Omega-3 intake, added that although the research relates to systolic hypertension, it confirms a previous study. Last year, in fact, a meta-analysis found that EPA and DHA reduce systolic pressure by an average of 4.5 mmHg and diastolic by 3.0 mmHg. These data have led GOED to ask the FDA (Food and Drug Administration), the American agency that regulates food and drug products, to issue health claims recommending omega-3s in cases of hypertension.

Some Details of the Study

The English researchers reached the observations described thanks to a retrospective analysis of a study involving 312 healthy individuals. Each of these randomly received a dose of 0.7 grams of EPA and DHA or 1.8 grams of the same omega-3s, or an oil containing no omega-3, for 8 weeks. Fasting blood pressure and vascular function were then measured through specific analyses. Results showed that, while no benefits were observed for the total subject group, a significant effect was reported in subjects with hypertension, particularly in the 31 people with isolated systolic hypertension.

According to statistics, in countries such as the United Kingdom and the United States, more than 30% of adults suffer from high blood pressure. In those without significant symptoms, the threshold for pharmacological treatment is systolic blood pressure greater than or equal to 160 mmHg and diastolic greater than or equal to 100 mmHg. As a result, in the UK, about half of men and a third of women with hypertension receive no pharmacological treatment despite evidence of an association between hypertension and cardiovascular risk.

Omega-3 to Help Keep Blood Pressure Under Control

According to the researchers, the study suggests that increasing EPA and DHA intake could be an effective strategy for blood pressure control in people not taking medication for high blood pressure; at the population level, this could be associated with a lower risk of cardiovascular diseases. 

Further studies with participants recruited based on blood pressure status will be needed to draw definitive conclusions. To stay updated on the latest scientific research news about Omega-3 subscribe to our newsletter. 

Source: A.M. Minihane, et al. “Consumption of fish oil providing amounts of Eicosapentaenoic Acid and Docosahexaenoic acid that can be obtained from the diet reduces blood pressure in adults with systolic hypertension: a retrospective analysis”Journal of Nutrition, 2016 Mar;146(3):516-23.