What happens to blood pressure when you take fish oil?

Fish oil in your diet or a supplement can help lower high blood pressure, which are readings constantly greater than 130/80 mm Hg (milligrams of mercury). High blood pressure (hypertension) occurs when there is too much pressure on your blood inside your arteries.

Jump at the main dishes to remember.

Fish oil lowers blood pressure

There is an increasing body of scientific evidence that fish oil can lower blood pressure.

The interest in the effects of fish health oil increased in the 1970s when scientists noticed that people in Japan, Greenland and other nations and regions of the world where the diet of a population includes a lot of fish had much lower heart attacks than non -fish -eating areas.

A meta-analysis in 2023 (an analysis of the results of several studies) examined eight studies on omega-3 supplements and blood pressure in people with metabolic syndrome, a group of symptoms that increase the risk of various chronic diseases such as heart disease, brain vascular accidents and type 2 diabetes.

Researchers have found that people consuming omega-3 have been reduced systolic and diastolic blood pressure, the systolic system being the first number in reading blood pressure, meaning pressure against the walls of the artery when the heart contracts and that diastolic being the second number in reading, which means the pressure on the walls of the artery when the heart is at rest. They also observed an improvement in the cholesterol levels of the participants.

What is fish oil?

Some fatty and cold water fish produce an oily substance in their tissues. This oil is rich in omega-3, a polyunsaturated fat known for various health benefits. Fish oil contains two types of omega-3: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

You can get fish oil from supplements or eat fish such as salmon, tuna or mackerel. Experts recommend that adults eat 8 ounces of seafood per week.

How much should you take?

There are no official food directives for the amount of fish oil to consume daily to collect health services.

However, in a meta-analysis of 71 studies, the researchers examined what dose of omega-3 supplements could lower blood pressure in individuals. They found that doses of 2 to 3 grams (G) per day for an average of 10 weeks have considerably reduced blood pressure.

Researchers have theorized that doses above 3 g can have additional advantages.

Adults with high blood pressure who have taken 3 g per day of omega-3 supplements have reduced the 4.5 mm Hg blood pressure.

The above studies have examined omega-3 fatty acids, rather than supplements of fish oil. Most of the studies have asked participants to take real fish oil, but in some studies, the participants took algae oil made from algae containing omega-3. Some studies have also examined the consumption of food fish rather than supplements of fish oil.

Considerations when taking fish oil supplements

Fish oil supplements are known to have relatively few and light side effects. The most common side effects are an unpleasant taste, “fish” objects or bad breath. Many supplements are in the form of a capsule, and lemon extract or other flavors are added to counter these effects.

Other possible side effects include:

• Diarrhea
• Headache
• Stomach burns
• Nausea

The quality of the supplement is an important factor to consider when purchasing fish oil. In the United States, Food and Drug Administration (FDA) does not regulate supplements, including fish oil, in the more strict manner for drugs.

Look for natural fish oil supplements with third -party tests in which an independent agency has checked the contents of an supplement, as well as a certificate of sustainability of the Stewardship Council navy.

Other lifestyle changes for better blood pressure

Certain lifestyle habits can help lower high blood pressure after diagnosis or maintain healthy blood pressure. Consider the following:

• Eat a well -balanced diet.
• Do the exercise regularly.
• Limit alcohol.
• Limit sodium.
• Manage stress.
• Stop smoking.

Importance of treating high blood pressure

High blood pressure should never be treated. Unexpected blood pressure can increase your risk of:

• Heart attack
• Heart disease
• Heart failure
• Kidney disease or failure
• Sexual dysfunction
• Stroke
• Loss of vision

Always talk to a health care provider before trying new supplements and do not try to treat high blood pressure by yourself. Many people can manage their blood pressure with changes in lifestyle, but some require drugs to keep their blood pressure in a safe range.

Main to remember

• Keep your normal blood pressure to reduce your risk of heart disease, heart attack, stroke and more.
• Consume 2 to 3 grams of fish oil supplements daily to help lower your blood pressure.
• Eat fish regularly, such as salmon, tuna and mackerel, to harvest the benefits of omega-3 fat health.