The addition of fish oil to your diet may help control blood pressure, along with lifestyle changes such as eating a healthy diet and losing excess weight.
Salmon, mackerel, herring, sardines, and anchovies are cold-water fish that are rich in omega-3 fatty acids (a form of polyunsaturated fat essential for good health). Fish oil can also be found as a dietary supplement in addition to omega-3-rich fish.
Endothelium dysfunction is closely associated with high blood pressure. Blood clotting and contraction of blood vessels are two physiological processes governed by the endothelium. As a result of endothelial dysfunction, plaque builds up in your arteries (atherosclerosis), which can lead to heart attacks and strokes.
In preliminary research on animals, scientists have observed that fish oil may help improve endothelial function and improve the elasticity of your arteries.
Fish oil supplements may lower blood pressure, according to some research.
In a study published in the American Journal of Hypertension, for example, investigators analyzed 70 previously published clinical trials examining the effects of omega-3 fatty acids EPA and DHA from seafood, fortified foods, or supplements on people with or without high blood pressure.
DHA and EPA (compared to a placebo) decreased the average systolic blood pressure (the top number in a blood pressure reading) by 4.51 mm Hg. The diastolic blood pressure (the bottom number in a blood pressure reading) decreased by 3.05 mm Hg on average.
In their analysis, the researchers found that among all people who took omega-3 fatty acids through supplements like fish oil, systolic blood pressure decreased by 1.75 mm Hg and diastolic blood pressure was lowered by 1.1 mm Hg (regardless of a person’s blood pressure).
Side Effects of Fish Oil
According to the National Institutes of Health (NIH), fish oil can be taken safely in doses of three grams or less per day. Taking more than 3 grams of fish oil per day (DHA and EPA combined) may inhibit blood clotting and increase bleeding risks.
People with bleeding disorders, bruise easily, or take certain medications or supplements that increase the risk of bleeding should use fish oil cautiously (and only under the supervision of a qualified healthcare professional) or avoid it. Warfarin, clopidogrel, aspirin, NSAIDs (such as ibuprofen), garlic, vitamin E, and ginkgo biloba are a few of the medications and supplements that may increase bleeding risk. Surgery should not be performed within two weeks of taking this medication.
Additionally, fish oil may trigger a number of side effects, including bad breath, heartburn, and nausea. Furthermore, high doses of fish oil may have both positive and negative effects on immune function.
In addition, supplements have not been tested for safety, and they are largely unregulated, so their content may differ from what is stated on their labels. PCBs (polychlorinated biphenyls) and mercury are two of the most common contaminants found in fish oil that may be rancid.
Supplement safety has also not been established in pregnant women, nursing mothers, children, and those with medical conditions or taking medications.
