UK Edition
A daily fillet of oily fish is better than Omega-3 supplements for lowering blood pressure and preventing heart failure, experts have advised, after finding the current recommended intake is far too low.
The World Health Organisation (WHO) currently advises people to consume between 1.1 and 1.6g of Omega-3 each day, while the NHS recommends just one portion of fish per week.
But a new study by Macau University of Science and Technology in China, found the optimal dose for heart health is 3g, twice the amount that even the strongest 1,500 mg supplements provide. Many supplements are produced in capsule form of just 300mg.
Researchers analysed the results of 71 clinical trials from around the world, published from 1987 to 2020, and found the sweet spot for lowering blood pressure was 3g per day, the equivalent of about 4-5 ounces of Atlantic salmon.
“According to our research, the average adult may have a modest blood pressure reduction from consuming about three grams a day of these fatty acids,” said Dr Xinzhi Li, the study author and assistant professor of the School of Pharmacy at Macau University.
Algae supplements also an option
“Most of the studies reported on fish oil supplements rather than on Omega-3’s consumed in food, which suggests supplements may be an alternative for those who cannot eat fatty fish such as salmon regularly.
“Algae supplements are also an option for people who do not consume fish or other animal products.”
Omega-3 fatty acids are typically 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-3s, but get them from consuming seaweed and algae.
Oily fish often contains high levels of pollutants
One of the reasons the NHS does not recommend a higher intake of oily fish is because it often contains high levels of pollutants, such as mercury, cadmium and lead.
Other foods which contain high levels of omega-3s include walnuts, chia seeds and soybeans.
Omega-3s are also known to have a beneficial effect on inflammation and immunity, and may even help prevent autoimmune diseases, some studies have suggested.
Deficiencies in Omega-3s have previously been linked to depression, joint pain, headaches, anxiety, skin irritation, brittle hair and nails, insomnia and fatigue.
The research was published in the journal of the American Heart Association.