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The #1 Best Food to Lower Blood Pressure, New Study Finds

Eating this food can help your heart.
FACT CHECKED BY Olivia Tarantino

High blood pressure is common among many Americans, and if it's left untreated, it can, unfortunately, lead to many serious health complications like stroke or heart disease. This is because having high blood pressure over time can end up putting too much force against your artery walls. While there are many factors contributing to healthy or unhealthy blood pressure, your diet and daily food choices play a significant role.

For example, foods with omega-3 fatty acids have been known to be some of the best foods you can eat to help lower blood pressure and care for your overall heart health. And even though multiple studies have been able to confirm the blood pressure-lowering qualities of omega-3s, not much has been confirmed about the amount of omega-3s needed on a daily basis for these qualities to go into effect, until now.

One recent review published in the Journal of the American Heart Association found that three grams of omega-3 fatty acids a day, whether consumed through food or a supplement, may in fact be the magic number for lowering your blood pressure.

Continue reading to learn more about the effect of omega-3s on your blood pressure levels, and for more healthy eating tips check out The Best Breakfast Recipes to Lower Blood Pressure.

fatty fish

This review on omega-3s and blood pressure was extensive, covering over 71 studies from the years 1987-2020, including 5,000 participants ranging in age from 22-86 years old. Depending on the individual study, some participants did already have existing blood pressure or cholesterol problems.

After the review was complete, a couple of key conclusions were drawn that can provide a lot of important aid in helping people lower and manage their blood pressure levels. According to Science Daily, one of the main conclusions drawn was that adults who consumed two or three grams of omega-3s daily compared to those who didn't had lower levels of systolic and diastolic blood pressure levels.

The review also found that three grams of omega-3s per day could significantly help lower blood pressure levels in those with hypertension or existing high blood pressure.

If you want to incorporate more omega-3s into your diet, there are a few ways to do so. The AHA says that you can get 3 grams of omega-3s in a 4.5-ounce serving of salmon or many other types of fatty fish. If you're not much of a fish fan, you can also supplement with an omega-3 vitamin.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha