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Omega 3 And High Blood Pressure

Omega 3 and high blood pressure have long been linked, as various producers of omega-3-rich foods tout this benefit as a way to sell their products. This, in theory, is smart, as roughly 48% of people in the U.S. suffer from high blood pressure. The problem is, despite the vast number of people who suffer from high blood pressure, many don’t know how omega-3 affects it, so they don’t bother to include them in their diet.

That is why we wanted to explain to everyone exactly how they affect your blood pressure. This article will contain all of the information you could possibly need to understand exactly how omega-3 lowers high blood pressure, and hopefully convince you to try it for yourself.

Table of Contents

What Is Omega 3?

Omega-3s are a healthy, essential fatty acid and polyunsaturated fat that studies show are among the most useful nutrients for humans in many ways. Omega-3 fatty acids come in three different forms: ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid), all of which are very similar. They function in slightly different ways, and EPAs and DHAs are considered to be the most useful for humans.

We can’t produce omega-3s naturally, so we must get our omega-3s either from supplements or the food we eat. All 3 types can be found in slightly different sources, although some sources contain more than just one type of omega-3 (1).

The list of health benefits omega-3s offer is extensive, but we’re focusing solely on how they combat high blood pressure. If you want to explore the other benefits they offer in greater depth, we recently published two articles covering all of them, which you can read here and here.

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Omega 3 And High Blood Pressure: How Do Omega 3s Help Lower Blood Pressure?

Enhances Endothelial Function

Omega-3 fatty acids are proven to improve the health and function of the endothelium, which is a thin inner lining found inside every blood vessel and the heart. They then also enhance the production of a molecule called nitric oxide. Both of these effects enhance vasodilation (the ability of the heart and blood vessels to relax and dilate) on their own, but do so to an incredible degree when performed in unison.

This reduces vascular resistance, helping blood flow more freely and lowering pressure against artery walls. This will help maintain or restore healthy blood flow and pressure levels, preventing the onset of high blood pressure or cardiovascular disease, or helping to treat any existing cases (2).

Improves Blood Lipid Levels

Despite being fat themselves, omega-3s have been proven to help improve a person’s overall blood lipid levels. They can notably reduce triglycerides, a common type of fat in the blood that is mainly used as a source of fuel, while slightly increasing your “good” HDL cholesterol levels.

While triglycerides are important, when your triglyceride levels get too high, they are stored as excess body fat and can lead to many serious health problems, including high blood pressure. The same is also true of imbalances between “good” HDL cholesterol and “bad” LDL cholesterol.

Studies show that consuming 2 to 4 grams of EPA and DHA omega-3s per day can reduce triglyceride production in the liver by between 20% and 50% and increase the clearance of triglyceride-rich lipoproteins. It then also has a similar, albeit slightly milder, impact on your overall cholesterol levels.

This will improve both your blood pressure and overall heart health, while reducing the risk of issues like obesity, heart disease, heart attacks, strokes, type II diabetes, and other health issues like hypothyroidism (3).

Reduces Inflammation

Studies show that omega-3s can reduce the production of free radicals and inflammatory molecules like C-reactive protein (CRP) that cause oxidative stress and damage, and inflammation. This largely occurs due to them increasing the production of anti-inflammatory molecules like resolvins and protectins.

Chronic inflammation is detrimental to a person’s blood pressure, as it contributes to atherosclerosis, which is a plaque buildup in arteries, as well as the stiffening of the arteries themselves. The anti-inflammatory properties of omega-3s help maintain vascular elasticity and improve arterial compliance. This prevents or reduces high blood pressure and damage to the heart and cardiovascular system, while improving heart function (4).

Learn all about Omega-3 and inflammation here

Stabilizes Atherosclerotic Plaques

Studies show that omega-3 fatty acids, especially EPA omega-3s, may help to stabilize the fatty plaques in arteries. This makes the arteries much less likely to harden or rupture, both of which cause high blood pressure and issues like heart attacks and strokes. It will also significantly improve a person’s blood flow and heart health and functions (5).

Boosts Blood Flow & Reduces Clotting

Omega-3s reduce platelet aggregation, which makes the blood less “sticky” and reduces the risk of clots, which can raise blood pressure. They may also lower blood viscosity, which makes it easier for the heart to pump blood through vessels. These effects work together harmoniously to lower high blood pressure and then keep it down (6).

Reduces Sympathetic Nervous System Activity

Omega-3s can reduce the activity of the sympathetic nervous system, which is responsible for the human body’s “fight or flight” response. As this plays a core role in increasing heart rate and blood pressure, keeping its activity as low as safely possible is ideal for preventing or treating high blood pressure (7).

Combats Arrhythmias

Omega-3 fatty acids influence the ion channels in the heart, which helps prevent ventricular arrhythmias or abnormal heart rhythms, especially in people who are already dealing with heart disease. Arrhythmias are problematic for people with high blood pressure as they can disrupt blood flow.

Keeping arrhythmias at bay therefore improves blood pressure and reduces the risk of issues like strokes, tachycardia and bradycardia (a dangerously fast or dangerously slow heart rate), atrial fibrillation, blood clots, dizziness, fainting, chest pain, fatigue, organ damage, or heart failure (8).