You may have heard of omega-3 or you may already be taking fish oil supplements. This powerful fatty acid provides numerous health benefits, including for cardiovascular health. Learn more about omega-3 health benefits and what the optimal dose is to help lower blood pressure.
What is Omega-3
Omega-3 fatty acids play an important role in our body, but it is something our body cannot produce on its own. It is essential that we get omega-3 fatty acids from the foods we eat or via a supplement if we cannot get enough from food alone.
Common foods that are high in omega-3 fatty acids are: salmon, mackerel, sardines, tuna, herring, trout, walnuts, flaxseed, tofu, chia seeds, soybeans and avocados. If you don’t eat enough of these foods regularly, taking a supplement like fish oil can also help.
Benefits of Omega-3
Omega-3 fatty acids are important for brain and eye health, among many other things. Omega-3 is also believed to help reduce inflammation in the body, which can provide numerous benefits. There is also some research that indicates omega-3 can help fight depression and anxiety.
One very important area omega-3 is good for is heart health. Fish-eating communities tend to have lower rates of heart disease, because omega-3 can reduce blood pressure, raise good cholesterol levels and reduce inflammation.
Optimal Dose for Omega-3 to Lower Blood Pressure
New research from the Journal of the American Heart Association suggests that 3 grams of omega-3 fatty acids per day is the optimal dose for reducing blood pressure. The American Heart Association recommends eating two servings of fish per week. Fish oil supplements can also be used for those who do not eat enough fish. Algae supplements are also a good alternative for those who do not wish to consume animal products.
In Western countries, omega-3 intake is generally low, so it is important to talk with your doctor about if you should start taking a fish oil supplement.
Twin Cities Integrative Medicine in Maple Grove offers preventive, integrative and functional approaches to wellness and age-management through the use of bioidentical hormone therapy and other innovative approaches. Contact our office to schedule an appointment.