Fish Oil for Blood Pressure: A Deep Dive into the Science

Ever wondered if the secret to a happy heart is hiding in a can of sardines? You’re not entirely wrong. The link between fish oil and blood pressure is a hot topic, and for good reason. So much so, that the World Health Organisation (WHO) recommends consuming two to three portions of oily fish a week to keep your ticker in top shape.

Let’s dive into the science behind why these slippery swimmers are so good for you.

What’s the Deal with EPA and DHA? Are They a New Boy Band?

Found swimmingly in oily fish and seafood, the long-chain omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the rockstars of the nutrient world. They are essential fatty acids, which is a fancy way of saying our bodies can’t make them from scratch. We have to get them from our diet or through supplements.

These two powerhouses have a multi-talented resume:

DHA is the brainy one, contributing to the maintenance of normal vision* and brain function.* Together, DHA and EPA contribute to the normal function of the heart.**

Perhaps most impressively, DHA and EPA contribute to the maintenance of normal blood pressure.*** This isn’t just a fishy tale; it’s a notion that has gained serious scientific traction over the years.

High Blood Pressure: Why’s Everyone So Pressed?

Imagine your blood vessels are a complex network of highways. When your blood pressure is consistently high, it’s like rush hour traffic, 24/7. The flow becomes too powerful and turbulent, which can damage the delicate walls of your blood vessels and put a strain on your heart, increasing the risk of a cardiac event.

Keeping our blood pressure at a healthy, “free-flowing” level is therefore critically important. And a growing body of evidence suggests that a regular intake of oily fish can be a key player in your cardiovascular pit crew.

How Does Fish Oil Chill Out Your Blood Vessels?

Scientists are still piecing together the full puzzle of how oily fish work their magic on blood pressure. It’s purported that fish oil may have the ability to relax (dilate) blood vessels, but it remains unclear exactly how they do this (1).

One leading school of thought believes the missing piece of the puzzle could be the tiny pores in our blood vessel walls. These pores are known as potassium channels and act like bouncers, letting small molecules in and out of cells. The theory is that when fish oils react with these channels, it causes the blood vessels to relax, triggering reductions in blood pressure (2).

How Can I Get More of This Fishy Goodness?

Official guidelines recommend two to three portions of oily fish a week. If you’re not quite hitting that mark, don’t panic. There are plenty of delicious and creative ways to get more herrings, anchovies, pilchards and other oily fish onto your plate.

Why not try:

• Pimping your sandwich: Add sardines to an open-faced sandwich for a quick and tasty lunch.
• Giving your salad a glow-up: Flake some mackerel into a hearty salad for an extra protein and omega-3 punch.
• Upgrading your breakfast: Add smoked salmon to your scrambled eggs for a touch of luxury.
• Swapping meat for oily fish a couple of nights a week. For even more inspiration, have a chat with your local fishmonger – they’re the experts in making fish taste fantastic.

Alternatively, a high-quality fish oil supplement is a convenient and effective insurance policy. It’s a great way to plug any nutritional gaps, even if you already eat some oily fish. Plus, for those who aren’t fans of the taste, our highly purified capsules are free from any unpleasant fishy aftertaste. Follow a plant-based diet? No problem! We have a range of vegan omega-3 supplements for you to choose from.

The Million-Dollar Question: How Much Fish Oil for High Blood Pressure?

To help maintain normal blood pressure, the beneficial effect is obtained with a daily intake of three grams of DHA and EPA.*** This would mean taking three capsules of our Fish Oil 1300mg daily.

Don’t Put All Your Salmon in One Basket: A 360° Approach to Blood Pressure

While increasing your oily fish intake is a fantastic weapon in your health arsenal, it’s most effective as part of a holistic, “whole-body” approach to cardiovascular health. Here are some other science-backed ways to support healthy blood pressure:

• Get your heart racing (in a good way): Aim for 30 minutes of cardiovascular exercise most days of the week to support healthy blood pressure (3).
• Be a cheap date: Limit your alcohol intake to one drink or fewer per day. Drinking more than that amount could spike blood pressure (4).
• Consider a coffee nap… without the coffee: Drinking just one or two cups of coffee can raise your blood pressure (5).
• Be less salty: Aim for less than one teaspoon of salt a day; and avoid processed and packaged foods since they often contain hidden amounts of salt.
• Learn to chill, literally: The stress hormones cortisol and adrenaline cause blood pressure to spike. Learn to relax with meditation, yoga, and deep breathing.
• Your chair is not your friend: Interrupting prolonged sitting time can reduce high blood pressure (6).
• Your blood vessels are not a chimney: The nicotine found in cigarette smoke is widely known to increase blood pressure (7).

Making smart changes to your diet and lifestyle is the best way to support healthy blood pressure, and eating more oily fish is a delicious and effective part of that plan.

*A beneficial effect is obtained with a daily intake of 250mg of DHA.
**A beneficial effect is obtained with a daily intake of 250mg of DHA and EPA.
***A beneficial effect is obtained with a daily intake of 3 grams of DHA and EPA.

References

1. BHF. The oily fish with blood pressure powers. (2021). https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2020/february/fish-oils-and-blood-pressure-powers
2. British Heart Foundation. Fish oil study could pave way for better blood pressure treatments. (2019). https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2019/december/fish-oil-study-could-pave-way-for-better-blood-pressure-treatments
3. Naci H, Salcher-Konrad M, Dias S, et al. How does exercise treatment compare with antihypertensive medications? A network meta-analysis of 391 randomised controlled trials. Br J Sports Med. 2019;53:859–869. https://bjsm.bmj.com/content/bjsports/53/14/859.full.pdf
4. Sesso HD, Cook NR, Buring JE, Manson JE, Gaziano JM. Alcohol consumption and the risk of hypertension in women and men. Hypertension. 2008;51(4):1080–7. https://pubmed.ncbi.nlm.nih.gov/18259032/
5. Chrysant S. The impact of coffee consumption on blood pressure, cardiovascular disease and diabetes mellitus. Expert Rev Cardiovasc Ther. 2017;15(3):151–156. https://pubmed.ncbi.nlm.nih.gov/28128673/
6. Mainsbridge C, et al. Blood Pressure Response to Interrupting Workplace Sitting Time With Non-Exercise Physical Activity. J Occup Environ Med. 2018;60(9):769–774. https://pubmed.ncbi.nlm.nih.gov/29905645/
7. BHF. Smoking. (2021). https://www.bhf.org.uk/informationsupport/risk-factors/smoking