Do Omega-3 or Fish Oil Supplements Lower Blood Pressure and Protect the Heart?
Do Omega-3 Supplements Lower Blood Pressure?
Yes, but the effect is usually mild. However, omega-3 does not replace blood pressure medications. It may be considered in addition to the treatment recommended by your doctor.
Scientific studies show that regular omega-3 use, especially in people with high blood pressure, can lower systolic (upper) blood pressure by an average of 2–5 mmHg and diastolic (lower) blood pressure by about 1–3 mmHg. This effect may vary depending on the dose used and the person's blood pressure level.
Does Omega-3 Protect the Heart?
The answer to this question is "not the same for every omega-3 product."
Research has not conclusively shown that standard fish oil supplements sold in stores significantly reduce the risk of heart attack or stroke. In contrast, only a prescription omega-3 medication containing high-dose pure EPA has reduced heart attacks, strokes, and cardiovascular deaths in patients with cardiovascular disease or at high risk. In other words: Standard fish oil supplements: There is no strong evidence that they protect the heart. Prescription high-dose pure EPA therapy: May reduce cardiovascular events in suitable patients.
Who Can Benefit?
The effects of omega-3 on heart health are quite specific and work through particular mechanisms rather than a general concept of "protecting the heart." Omega-3 therapy may be considered by a doctor especially for the following people:
- People with high triglyceride (blood fat) levels: The strongest and
- best-proven effect of omega-3 supplements is that they markedly
lower high triglyceride (fat) levels in the blood. Patients who have had a heart attack: In healthy people who have not had a heart attack, data showing that taking supplements alone directly prevents a heart attack are very limited. However, in people with existing heart disease, the risk-reducing effect of certain high-dose omega-3 forms (pure EPA forms) used under a doctor's supervision is clinically supported. People with coronary artery disease: Regular use is thought to slow plaque formation inside the arteries and support cardiovascular health by reducing inflammation. Patients at high cardiovascular risk due to diabetes. In healthy people, using fish oil supplements solely "for prevention" has not been shown to have a clear benefit.
Things to Keep in Mind When Taking Omega-3
Although it is safe for most people, some points should be kept in mind:
People taking blood thinners should consult their doctor before starting omega-3. At very high doses, the tendency to bleed may increase in some people. When used together with blood-thinning medications (such as aspirin, clopidogrel, or warfarin), omega-3 may increase the risk of bleeding; therefore, you should always consult your doctor. Dosage Matters: The heart-protective effect of low-dose supplements sold in stores is quite limited. Some studies have shown that high-dose omega-3 use may slightly increase the risk of atrial fibrillation (a heart rhythm disorder).
Omega-3 is not a miracle supplement. Supplements do not replace a healthy diet. Rather than fish oil capsules, eating oily fish (such as salmon, sardines, or mackerel) twice a week is a much more effective and reliable way to support heart health.
The Most Effective Approach to Protecting Your Heart
The strongest scientific evidence for protecting heart health supports the following:
- Eating oily fish at least twice a week
- Not smoking
- Getting regular physical activity
- Keeping blood pressure, cholesterol, and blood sugar under control
- Taking the medications your doctor recommends regularly
- The Most Important Point to Remember
References:
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Skulas-Ray AC, et al. American Heart Association Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. 2019 Sep 17;140(12):e673-e691. Bhatt DL, et alo; REDUCE-IT Investigators. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. Zhang X, et al. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A DoseResponse Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2022 Jun 7;11(11):e025071. Abdelhamid AS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020 Feb 29;3(3):CD003177. Virani SS, et al. 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA Guideline for the Management of Patients With Chronic Coronary Disease: A Report of the American Heart
Association/American College of Cardiology Joint Committee on Clinical Practice Guidelines. Circulation. 2023 Aug 29;148(9):e9-e119. • •
Poh Yee Chooa, Azrina Azlan, Hock Eng KhooCooking methods affect total fatty acid composition and retention of DHA and EPA in selected fish fillets. ScienceAsia 2018,44(2), 92-99. Ansorena D, et al. Effect of fish and oil nature on frying process and nutritional product quality. J Food Sci. 2010 Mar;75(2):H62-7.