Experts advise that daily oily fish fillets are better than omega-3 supplements to lower blood pressure and prevent heart failure after discovering that the current recommended intake is too low.
The World Health Organization (WHO) currently advises people to consume 1.1-1.6 grams of omega 3 daily, but the NHS recommends only some fish per week.
However, according to a new study by the University of Macau Science and Technology in China, the optimal dose for heart health is 3g, which is twice the amount even the most powerful 1,500mg supplement provides. Many supplements are produced in the form of capsules of only 300 mg.
Researchers analyzed the results of 71 clinical trials published worldwide between 1987 and 2020, with a sweet spot of 3 g per day to lower blood pressure, about 4-5 ounces of Atlantic salmon. I found that it corresponds to.
“According to our study, the average adult may show a modest decrease in blood pressure by consuming about 3 grams of these fatty acids daily,” said a research author and assistant professor at the Faculty of Pharmaceutical Sciences, University of Macao. One Dr. Xinzhi Li said.
Algae supplements are also optional
“Most studies have reported on fish oil supplements rather than omega-3s consumed in foods, which is an alternative for those who cannot regularly eat fatty fish such as salmon. It suggests that there may be.
“Algae supplements are also an option for people who do not consume fish or other animal products.”
Omega 3 fatty acids are commonly found in fish such as salmon, tuna, sardines, trout, herring and oysters and are essential for heart, brain, joint and eye health.
Fish do not actually produce their own omega 3, but get them from consuming seaweeds and algae.
Oily fish often contain high levels of contaminants
One reason the NHS does not recommend increasing the intake of oily fish is that it often contains high levels of contaminants such as mercury, cadmium and lead.
Other foods that contain high levels of omega 3 include walnuts, chia seeds, and soybeans.
Omega 3 fatty acids are also known to have beneficial effects on inflammation and immunity, and some studies suggest that they may also help prevent autoimmune diseases.
Omega-3 deficiency was previously associated with depression, joint pain, headache, anxiety, skin irritation, fragility of hair and nails, insomnia, and malaise.
This study was published in the journal of the American Heart Association.
..
