When we talk about fats, we will normally refer to saturated or trans fats and associate them with bad things that will affect our health, especially heart disease, high blood pressure (hypertension), overweight, and so on and so forth.
But, not all fats are bad! For example, the fatty acids found in fish, nuts and seeds are good for our hearts. Recently, there is a study even suggests that it can help prevent high blood pressure.
In a multinational study, over 4,000 participants who took a high intake of omega-3 fatty acids in their diet had been found to have a decrease in their blood pressure levels.
For those who are not familiar with omega-3 fatty acid, it refers to the polyunsaturated fats found in fish and certain plant oils. It include a combination of beneficial fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential acids are not produced by our bodies yet are required by us for growth and brain function.
High blood pressure is a common disease found in people in their middle age though it may also happen to younger persons. It is one of the likely risk factors for heart disease and stroke. It has been known that a diet of excessive salt can raise one's blood pressure levels. Studies have also shown that a small decrease in blood pressure levels (as little as 2 mhg) can reduce deaths from other illnesses by 4 to 6 per cent.
How omega-3 can lower blood pressure is still being studied. Before the full answers are out, what health experts can think of right now is its ability in controlling the salt and water balance in the body, managing blood flow in kidneys and its effects on the heart.
Besides helping to manage blood pressure, omega-3 can also benefit people with other ailments. For example, individuals with cardiovascular disease are advised to have a daily intake of 1 g to 2 g of omega-3, preferably from fish oils. Every 100 g of salmon and sardines contains about 0.9 g and 0.3 to 0.5 g of omega-3 respectively. People with high cholesterol should take 2 g to 4 g because of the heart-friendly fats such as EPA and DHA acids found in omega-3.
But, not all fats are bad! For example, the fatty acids found in fish, nuts and seeds are good for our hearts. Recently, there is a study even suggests that it can help prevent high blood pressure.
In a multinational study, over 4,000 participants who took a high intake of omega-3 fatty acids in their diet had been found to have a decrease in their blood pressure levels.
For those who are not familiar with omega-3 fatty acid, it refers to the polyunsaturated fats found in fish and certain plant oils. It include a combination of beneficial fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential acids are not produced by our bodies yet are required by us for growth and brain function.
High blood pressure is a common disease found in people in their middle age though it may also happen to younger persons. It is one of the likely risk factors for heart disease and stroke. It has been known that a diet of excessive salt can raise one's blood pressure levels. Studies have also shown that a small decrease in blood pressure levels (as little as 2 mhg) can reduce deaths from other illnesses by 4 to 6 per cent.
How omega-3 can lower blood pressure is still being studied. Before the full answers are out, what health experts can think of right now is its ability in controlling the salt and water balance in the body, managing blood flow in kidneys and its effects on the heart.
Besides helping to manage blood pressure, omega-3 can also benefit people with other ailments. For example, individuals with cardiovascular disease are advised to have a daily intake of 1 g to 2 g of omega-3, preferably from fish oils. Every 100 g of salmon and sardines contains about 0.9 g and 0.3 to 0.5 g of omega-3 respectively. People with high cholesterol should take 2 g to 4 g because of the heart-friendly fats such as EPA and DHA acids found in omega-3.
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