How to keep your blood pressure in check and your heart strong with the right fats

(NaturalHealth365)  Around 50% of adults in the U.S. now have high blood pressure, also known as hypertension.  This condition significantly increases the risk of heart disease, the leading cause of death in both men and women, and contributes to other complications such as stroke, kidney disease, and vascular damage.

Alarmingly, many adults with hypertension remain undiagnosed, which further elevates their long-term health risks.  Fortunately, research shows that diet can play a significant role in managing blood pressure and reducing cardiovascular risk, even after a hypertension diagnosis.

What the latest research reveals about omega-3s

A recent study published in Clinical Nutrition investigated the link between dietary intake of omega-3 polyunsaturated fatty acids (N3-PUFAs) and mortality among hypertensive adults.  Researchers analyzed data from nearly 27,000 U.S. adults with hypertension who participated in the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2018.

Using 24-hour dietary recalls and mortality records from the National Death Index, the study tracked the participants over an average follow-up of 8.6 years.

The findings were striking.  Hypertensive adults who consumed higher levels of omega-3s – including alpha-linolenic acid (ALA) from plant sources and eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPA) from fish – had a significantly lower risk of all-cause and cardiovascular mortality.

Specifically:

• Higher intake of total N3-PUFAs reduced all-cause mortality by roughly 9%

• Higher ALA, EPA, and DPA intake was associated with 11–27% lower cardiovascular mortality

These benefits were observed even when looking at individual omega-3 types.  ALA, a plant-based omega-3 found in flaxseeds, chia seeds, and walnuts, accounted for about 90% of participants’ omega-3 intake.

Meanwhile, EPA and DHA, the omega-3s found in fatty fish such as salmon, mackerel, and sardines, were shown to support vascular health and reduce heart disease risk, though typical intake in the U.S. remains well below recommended levels.

How omega-3s improve blood pressure and heart health

1.  Improved Blood Flow

EPA and DHA help blood vessel cells release nitric oxide, which relaxes the vessels and reduces the pressure exerted on arterial walls.  Chronic high pressure can damage blood vessels over time, so supporting vascular relaxation is critical.

2.  Reduced Oxidative Stress

Free radicals and oxidative stress impair nitric oxide production and contribute to high blood pressure.  Omega-3s have antioxidant properties that counteract this process and protect the vascular system.

3.  Lower Triglycerides

Elevated triglyceride levels are a risk factor for heart disease.  Omega-3s help reduce circulating triglycerides, further supporting cardiovascular health.

Achieving heart-protective omega-3 intake

Despite the benefits, most Americans consume far less EPA and DHA than recommended.  For significant heart-protective effects, studies suggest a daily intake of at least 1,000 milligrams of combined EPA and DHA, while the average American consumes roughly one-tenth of that amount.  Increasing consumption of wild-caught fatty fish or supplementing with a high-quality omega-3 product can help achieve protective levels.

A growing body of evidence highlights the role of omega-3 fatty acids in supporting heart health, especially for those with hypertension.  Both plant-based and marine sources of omega-3s offer measurable benefits for blood pressure control and longevity, making them an important dietary consideration for anyone at risk for cardiovascular disease.

Discover more about cardiovascular health

For those seeking a deeper understanding of heart health, consider Jonathan Landsman’s Cardiovascular Docu-Class, featuring leading holistic physicians and researchers.  This educational program examines the underlying factors behind high blood pressure, arterial stiffness, and vascular dysfunction, and offers practical, evidence-informed strategies to support circulation and cardiovascular resilience.

This program also explores the latest research on nutrients, including omega-3 fatty acids, that play a critical role in maintaining healthy blood pressure and protecting the heart.  Participants will gain insight into actionable steps to optimize cardiovascular function and reduce long-term risk.

Jonathan’s Cardiovascular Docu-Class is designed for anyone interested in understanding how diet, lifestyle, and nutrient status influence heart function.  Get access today and equip yourself with the knowledge to support a healthier heart and circulatory system.

Sources for this article include:

NIH.gov
Sciencedirect.com

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