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LMU 245 – Unleashing the Power of Omega-3 Fats: A Heart-Healthy Revelation

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Unleashing the Power of Omega-3 Fats: A Heart-Healthy Revelation

Source: Journal of the American Medical Association (JAMA June 2022)

Lifestyle Medicine Update (June 7, 2022)

Introduction:

Omega-3 fats have long been associated with heart health, but their impact on blood pressure has remained uncertain. In June 2022, a significant breakthrough arrived when a comprehensive review of 71 clinical trials shed light on the relationship between omega-3 fatty acids, particularly DHA and EPA, and blood pressure. The findings revealed that a daily intake of 2 to 3 grams of these omega-3 fats could lead to meaningful reductions in both systolic and diastolic blood pressure, offering valuable insights into maintaining cardiovascular health through dietary choices.

How a Simple Nutrient Can Be Your Heart’s Best Friend

For years, the whisperings about the heart-boosting benefits of omega-3 fats have been circulating. These dietary marvels, renowned for their ability to foster cardiovascular health, are more than just a trendy buzzword; they have science on their side.

Omega-3 Fats: The Heart’s Guardian Angels

Omega-3 fats, once ingested, undergo a remarkable transformation within our bodies. They metamorphose into prostaglandin-series-3 hormones, the unsung heroes of our circulatory system. These tiny powerhouses have a multitude of talents, including reducing the stickiness of our blood—a crucial step in preventing abnormal blood clots. They also work their magic by relaxing blood vessels, enabling a smoother flow of blood to our vital tissues and brain cells. Furthermore, they’re renowned for their anti-inflammatory prowess, potentially reducing the risk of heart disease.

Omega-3 and Blood Pressure: A Complex Relationship

While the benefits of omega-3 fats for heart health have long been celebrated, the realm of blood pressure regulation has been more enigmatic. Various studies over the years hinted at omega-3’s potential to lower high blood pressure, but clinical trials delivered mixed results. The puzzle finally found some missing pieces in June 2022 when researchers unveiled their findings in the Journal of the American Medical Association.

Unlocking the Dosage Secret

In a groundbreaking review paper, researchers conducted a comprehensive evaluation of existing studies to unravel the omega-3 blood pressure connection. They combed through the results of 71 clinical trials spanning the globe, conducted between 1987 and 2020. The studies delved into the relationship between blood pressure and omega-3 fatty acids, specifically DHA and EPA, found in fish and fish oil supplements. The participants, numbering nearly 5,000, ranged from 22 to 86 years old, with and without high blood pressure or cholesterol disorders. These brave souls embarked on dietary or prescription supplement regimens featuring fatty acids, spanning an average of 10 weeks.

The Revelations: Omega-3 and Blood Pressure

The findings were nothing short of remarkable:

  1. The Sweet Spot: Individuals who consumed a daily dose of 2 to 3 grams of combined DHA and EPA omega-3 fatty acids (via supplements, food, or both) witnessed a reduction in systolic (top number) and diastolic (bottom number) blood pressure by an average of 2 mm Hg compared to those who abstained from these omega-3 sources.
  2. Beyond 3 Grams: Ingesting over 3 grams of omega-3 fatty acids daily seemed to offer additional blood pressure-lowering benefits, particularly for those dealing with high blood pressure or elevated blood lipid levels (cholesterol and/or triglycerides).
  3. Targeted Improvement: At the 3-gram mark of daily omega-3 intake, systolic blood pressure decreased by an average of 4.5 mm Hg for participants with high blood pressure. Those with normal blood pressure still enjoyed a meaningful drop, averaging around 2 mm Hg.
  4. The 3-Gram Threshold: Ingesting more than 3 grams per day didn’t yield significantly better blood pressure-lowering effects compared to the 3-gram threshold.

Dosage Matters: Omega-3 Fats and Blood Pressure

So, what’s the magic number? Roughly 3 grams of omega-3 fats per day appears to be the golden dosage for individuals dealing with high blood pressure. For those with relatively normal blood pressure, a daily intake of 2 to 3 grams still boasts remarkable benefits, potentially staving off the creeping rise in blood pressure that often accompanies aging.

Omega-3 Sources: Beyond Salmon

While you can obtain your daily dose of 3 grams of omega-3 fats by consuming 4-5 grams of Atlantic salmon, most study participants chose omega-3 fat supplements. Common options include fish oil, flaxseed oil, and specific algae supplements. Fish oil supplements contain the EPA and DHA omega-3 fats that took center stage in this study. Notably, other research highlights that omega-3 fats from flaxseed oil (ALA or alpha-linolenic acid) might also play a role in reducing high blood pressure. Algae oil, housing the ALA omega-3 fat, may follow suit.

A Personal Approach to Omega-3s

Some individuals opt for a versatile approach by consuming supplements that encompass multiple sources of omega-3s. For instance, a combination of Fish, Flaxseed, and Borage seed oil supplements provides the sought-after omega-3 benefits while also delivering additional anti-inflammatory effects from Borage seed oil.

In Closing

The revelation of the power of omega-3 fats in regulating blood pressure brings us one step closer to understanding the profound impact of nutrition on our health. As science continues to unveil the secrets of our dietary choices, it’s clearer than ever that a heart-healthy lifestyle starts with what’s on our plates.

References:

  • RefeXin Zhang, Jennifer A. Ritonja, Na Zhou, Bingshu E. Chen, Xinzhi Li. “Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.” Journal of the American Heart Association, 2022. [Read the study here](https://www.ahajournals.org/doi/10.1161/JAHA.121.025071).
  • Flaxseed Oil References:
  •   Hypertension Journal (2005)
  • European Journal of Hypertension (2007)
  • Ander BP, Weber AR, Rampersad PP, Gilchrist JS, Pierce GN, Lukas A. “Dietary flaxseed protects against ventricular fibrillation induced by ischemiare perfusion in normal and hypercholesterolemic rabbits.” J Nutr. 2004;134:3250–4.
  •  2010 Study – Nutrition and Cancer: Colon Cancer Study
  • 2015 review of flaxseed in Journal of Food Science and Technology
  • Borage Seed Oil References:
  •  Fan Y-Y, Chapkin RS. “Importance of dietary γ-linolenic acid in human health and nutrition.” Journal of Nutrition. 1998;128(9):1411–1414.
  • Zurier RB, Kremer JM, Basel BV. “Gammalinolenic acid treatment of rheumatoid arthritis.” In: Kremer JM, editor. Medicinal Fatty Acids in Inflammation. 1998. pp. 29–43.
  •  Belch JJF, Hill A. “Evening primrose oil and borage oil in rheumatologic conditions.” The American Journal of Clinical Nutrition. 2000;71(supplement 1):352S–356S.
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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