Serve Up Better Blood Pressure with Dinner TONIGHT
There are lots of ways to help take care of your heart health. But one thing you should always be paying close attention to is your blood pressure.
After all, hypertension is one of the primary risk factors for heart attacks and strokes. And both are on the rise.
The good news is high blood pressure is also one of the easiest risk factors to get under control.
Today, I want to show you how one of the best nutrients for boosting your brain health can also help reduce blood pressure levels.
Omega-3 fatty acids do wonders for your brain function. By boosting blood flow to the brain, omega-3s help improve memory and decrease the risk of developing dementia.
But a recent study highlighted how these potent nutrients can also help prevent one of the biggest threats to your HEART.
Researchers analyzed data from 71 clinical trials that included nearly 5,000 adults with high blood pressure.
The participants consumed omega-3s either through food (like salmon) or supplements for 10 weeks.
People who consumed 2 to 3 g of omega-3s per day had significantly lower blood pressure than those who got less.
The heart benefits were especially impressive in those folks who already had hypertension. These adults saw an average decrease in blood pressure of 4.5 mm/Hg from consuming 3 g (3,000 mg) of omega-3s per day.
At 2,150 mg per serving, salmon is a terrific source of omega-3 fatty acids. But this delicious fish is by no means the ONLY source of this vital nutrient.
- Mackerel contains 4,580 mg per serving.
- Cod liver oil contains 2,438 mg per serving.
- Chia seeds contain 5,050 mg per serving.
- Walnuts contain 2,570 mg per serving.
Do your heart—and your brain—a BIG favor. Bump up the omega-3s in your diet by eating more of these tasty foods
P.S. Did you know viral illnesses like the flu and COVID-19 can send your risk for heart and stroke soaring? Support a healthier ticker with these 13 powerful heart-healthy tips.
SOURCE:
“Omega‐3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose‐Response Meta‐Analysis of Randomized Controlled Trials,” Journal of the American Heart Association. 2022;11:e025071. https://doi.org/10.1161/JAHA.121.025071
