About 4-5 ounces of Atlantic salmon provide 3 grams of omega 3 fatty acids
About 3 grams daily of omega-3 fatty acids, consumed in foods or supplements, appears to be the optimal daily dose to help lower blood pressure, according to a research review published in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.
Omega-3 fatty acids- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are typically found in fatty fish, such as salmon, tuna, sardines, trout, herring and oysters. Some people also take combined DHA and EPA in supplements. While some studies suggest that consumption of omega-3 fatty acids may lower blood pressure, the optimal dosage needed to lower blood pressure has not been clear. The National Institutes of Health has established an adequate intake of omega-3 fatty acids for healthy people at 1.1- 1.6 grams daily, depending on age and sex.
“According to our research, the average adult may have a modest blood pressure reduction from consuming about 3 grams a day of these fatty acids,” said study author Xinzhi Li, M.D., Ph.D., assistant professor and program director of the School of Pharmacy at Macau University of Science and Technology in Macau, China.
Limitations of the review include differences in how blood pressure was measured, and whether the studies examined omega-3 intake from supplements or diet, which may affect the strength of the conclusions.
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