Roughly 3 grams of omega-3 fatty acids each day, in food or supplement form, may be the optimal amount needed to help lower blood pressure, a review of the research shows.
The analysis of dozens of studies, published Wednesday in the Journal of the American Heart Association, looked at the relationship between blood pressure and two omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – which are found in seafood such as salmon, tuna, sardines, trout, herring and oysters. DHA and EPA can also be taken together in supplement form.
While previous research suggests omega-3 fatty acids might help lower blood pressure, the amount needed to do so has been unclear.
Regular readers know that I have been doing home study from The Great Courses since I retired over 12 years ago. So far, I have studied, nutrition, neuroscience, the brain and increasing longevity to name a few. Also, I have shared what I learned on the blog. So, I am pleased to announce that I have just commenced with The Science of Natural Healing.
At this point I have listened to several of the lectures and am very impressed with Dr. Guarneri’s expertise. She came from regular medicine where she was surgically implanting over 700 stents a year in patient’s arteries. Through natural healing Dr. Guarneri has found what she considers to be a better way to prevent heart disease as well as myriad other diseases.
In lecture six, she talks about inflammation, nature’s way of protecting our bodies and how it is the root of many of our health problems. Inflammation is our body’s normal response to injury, infection, stress, foreign substances and irritations. Inflammation in our body presents itself in swelling, warmth, redness, pain. That is the body’s defense mechanism going to work so that healing can take place. However, in a situation where our body is under chronic attack, inflammation becomes damaging. Continue reading →
I eat healthy and read lots of articles on healthy eating. I also take supplements to ‘fill the blanks’ on any nutrients I might be missing. So when WebMD offered a quiz on Fish Oil and Omega 3s, I considered it right up my alley. I actually take a Krill Oil supplement to augment my Omega 3s.
You can take WebMD’s quiz here. Despite my general reading and actions, I scored only four out of 10 correct.
I wish you luck. Here is the first question: Taking fish oil supplements is as good for you as eating fish. True or False?
Spoiler alert! The answer is “False. Fish like salmon, tuna, and mackerel, and fish oil capsules all have heart-healthy omega-3 fatty acids.
“But adding fish to your diet carries healthy bonuses that you won’t get from a supplement: calcium and vitamins B2 and D. It’s also an excellent source of protein.
“So try to eat fish more often. Have it two times a week instead of meat.
“If you have heart problems, though, you may need to boost your omega-3s with a supplement. Talk to your doctor.”
I wanted to share this first answer with you because it demonstrates a wider point, namely, it is usually better to get your nutrients from whole foods rather than pills. Maybe that’s why the pills are called ‘supplements’ because they are meant to supplement our needs not fulfill them.
I hope you did better than I did on the test. If not, at least you, like me, got a mini education in fish oil and omega 3 facts. It’s all good.