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LMU 95 – The Omega-3 Secret: A Youthful Shield Against High Blood Pressure


LMU 95 – The Omega-3 Secret: A Youthful Shield Against High Blood Pressure

Source: Journal of Hypertension (July 2018)

Lifestyle Medicine Update (July 13, 2018)


In the realm of health and wellness, discoveries often serve as guideposts towards brighter futures. The year 2018 marked a pivotal moment when the Journal of Hypertension unveiled a revelation with far-reaching implications. The study, nestled in its pages, illuminated the remarkable power of omega-3 fats in the prevention of early-onset high blood pressure. Embarking on a journey through this research, we navigate the corridors of cardiovascular health, where omega-3 fats emerge as youthful guardians against the surge of hypertension.

Omega-3 and Early-Onset Hypertension: A Connection Unveiled

Among the myriad of studies that grace the scientific landscape, one stood out—a beacon of insight into early-onset high blood pressure prevention. This study, published in the Journal of Hypertension in July 2018, beckoned researchers to examine the link between omega-3 fat consumption in youth and the prevention of hypertension. Armed with a cohort of over 2,000 young individuals aged 21 to 40 years, the researchers embarked on a quest to unearth the secrets of omega-3 fats and their impact on blood pressure.

The Study’s Unveiling: Tracking Blood Pressure and Omega-3 Index

A multi-pronged approach was employed, where blood pressure monitoring played a central role. These young participants underwent office visits and were adorned with a 24-hour blood pressure monitoring device, capturing the ebb and flow of their blood pressure throughout the day. Additionally, blood samples were drawn to assess the omega-3 fat content in their red blood cells—a parameter known as the omega-3 index.

Decoding the Omega-3 Index: A Simple Metric

The omega-3 index unravels a profound metric within the realm of cardiovascular health. Comprising a fundamental aspect of red blood cell membranes, the omega-3 fats are evaluated as a percentage of all fats present. If the omega-3 fats constitute 8% of the total, the individual bears an omega-3 index of 8%, a measure that unveils the cardiovascular tapestry. The index’s simplicity mirrors its significance, serving as a pivotal indicator of health.

Omega-3 Index: A Shield Against Hypertension

The study’s findings converged with those of prior research, where an omega-3 index of 8% or higher stood as a sentinel against hypertension in older individuals. However, the 2018 study ventured beyond the threshold of age, encapsulating the transformative potential of omega-3 fats in youthful lives. Even in the bloom of youth, ages 21 to 40, a higher omega-3 index emerged as a shield, warding off the onset of borderline high blood pressure (pre-hypertension) or high blood pressure (hypertension). Amidst the inevitable march of aging, vessels often succumb to stiffening, heightening the risk of hypertension. Yet, those with an omega-3 index of 8% or more appeared to stand resilient against age’s pressure.

Omega-3’s Symphony for Blood Pressure Harmony

As the symphony of health unfolds, omega-3 fats emerge as a key orchestrator in maintaining blood pressure within the safe confines. In the body’s intricate tapestry, omega-3 fats metamorphose into miniature hormones known as prostaglandin series-3. This transformation ushers in a cascade of relaxation and expansion within blood vessels—a phenomenon known as dilation. Reduced resistance to blood flow ensues, and blood pressure finds equilibrium. Yet, omega-3’s role transcends mere relaxation, extending to a reduction in inflammation, inhibition of platelet aggregation, and prevention of excessive blood stickiness. With inflammation and sticky blood as potential culprits in cardiovascular diseases, omega-3 fats stand as formidable allies in the fight against heart ailments.

Pursuing the Optimal Omega-3 Index

Guiding individuals towards the optimal omega-3 index requires a multifaceted approach. A daily intake of 2,000 mg of omega-3 fats from fish and supplements surfaces as a pragmatic strategy. Fish with rich omega-3 content, such as salmon, mackerel, and sardines, seize the limelight. For those seeking the convenience of supplements, a blend comprising fish oil, flaxseed oil, and borage seed oil emerges as a potent ally. Regular intake elevates the omega-3 index, a metric fraught with significance.

A Battle Against Escalating Trends

Amidst the nuances of cardiovascular health, a disconcerting trend emerges—high blood pressure’s ascent among the young, ages 20-39 years. From 4% to a staggering 19%, the incidence of hypertension paints a stark picture. Here, the omega-3 index stands as a beacon of hope, offering a pathway to reverse this disquieting trajectory. Alongside exercise, weight maintenance, refraining from smoking, moderate alcohol consumption, and mindful sodium intake, the omega-3 index emerges as a potent tool in averting the menace of early-onset hypertension.

Conclusion: A Lifelong Symphony of Health

The echoes of the 2018 study resonate across generations, unveiling the potential of omega-3 fats in preserving youthful cardiovascular vitality. As we traverse the contours of life, omega-3 fats accompany us, orchestrating a symphony of health. A higher omega-3 index emerges as a shield, fending off hypertension’s advances and paving the way for vibrant living. In the quest for wellness, omega-3 fats extend an invitation—to weave them into the fabric of life, nurturing resilience against the tide of high blood pressure.


  1. Journal of Hypertension: [Link] (
  2. Omega-3 Index Research Review: [Link] (
  3. Higher Blood Pressure In Young Adults 20-39: [Link] (

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino


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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