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Omega-3s can lower blood pressure
Fatty acids have small, but important effect on hypertension, study finds
DALLAS - A diet with liberal servings of fish, nuts and seeds rich in nutrients called omega-3 fatty acids can help lower a person’s blood pressure, according to a study.
“A large percentage of people between ages 20 and 60 have a rise in blood pressure, and by middle age many have high blood pressure,” said Dr. Jeremiah Stamler, professor emeritus of preventive medicine at Northwestern University in Chicago, who worked on the study.
“We’re looking at dietary factors that may help prevent that rise, and omega-3 fatty acids are a small, but important piece of the action,” Stamler said.
The study looked at diet and its relation to blood pressure in 4,680 men and women, ages 40 to 59, who lived in Japan, China, Britain and the United States.
They all provided in-depth details about their diets and alcohol consumption, gave urine samples and had their blood pressure measured twice at each of four study visits.
Researchers then adjusted for 17 variables known to influence blood pressure such as age, gender, weight, salt intake and exercise.
The people who ate diets rich in omega-3 fatty acids had slightly lower blood pressure, on average, than people who ate diets with less of the nutrient, the researchers reported in the American Heart Association Journal Circulation.
“With blood pressure, every millimeter counts. The effect of each nutrient is apparently small but independent, so together they can add up to a substantial impact on blood pressure,” said Dr. Hirotsugu Ueshima of Shiga University of Medical Science in Otsu, Japan.
“If you can reduce blood pressure a few millimeters from eating less salt, losing a few pounds, avoiding heavy drinking, eating more vegetables, whole grains and fruits (for their fiber, minerals, vegetable protein and other nutrients) and getting more omega-3 fatty acids, then you’ve made a big difference,” Ueshima said in a statement.
When it comes to omega-3 fatty acids, not all fish or nuts are equal. Fatty fish such as trout, salmon and mackerel are rich in this crucial group of nutrients.
Walnuts, flaxseed and canola oil are also good sources of omega-3 fatty acids and people who got their omega-3s from these sources had just as much benefit as those who get them by eating fish, the study found.
Omega-3 fatty acid intake has also been linked to better brain development and a lower overall risk of cancer and heart disease.
Copyright 2007 Reuters Limited. All rights reserved. Republication or redistribution of Reuters content is expressly prohibited without the prior written consent of Reuters.
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I just figure the cost per g of EPA/DHA combined. So far, 1 tsp of Carlson's gets me 800mg EPA & 500mg DHA at the best price per g. Flameout caps (from the t-nation folks) looks good but I haven't priced them out.
I think the flip side is important too though - limit the consumption of n-6 fats as you can.
I wouldn't spend too much extra on "special" fish oil tabs. There just not that much difference in the various brands despite all the marketing hype.
In my opinion.
I realize the falacy of my statement above after looking harder at some of the links on the sticky page.. There are obviously fish oil caps with higher concentrations of EPA/DHA available.
So...I take it back. There are better ones out there. But I eat 6 caps of these a day and get 6g of fish oil..I figure I'm covered.(cheaply)
As I recall, refined oils and grains are the primary sources. I'll find you some links on the ratio issue (not that I'm the linkster Lisa, but I've got them here somewhere). I think Roland might have some too as he's mentioned the ratio as well in other posts.
sorry - "n" is kind of typing shorthand for omega - so n-3 = omega-3 FA and n-6 = omega-6 FA
That makes sense, because the letter "n" is so prominent in the word "omega".
RNEISOF! That stands for "lay 'em down and smacken yackem!"
Note: I"m sure that the true reasoning for the "n" does actually make sense in the scientific world, which I'm obvlious to. So I hide it through sarcasm.
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Lisa, what are sources of Omega-6? Is that in the fish oil caps? And how much n-6 is too much?
Sorry..but I have been reading through the links and didn't spot that.
Omega-6 FAs turn up in high concentrations in many polyunsaturated oils, especially soybean and corn oil. Also corn-fed beef tend to be high in Omega-6. Grass-fed beef have a greater concentration of Omega-3.
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That makes sense, because the letter "n" is so prominent in the word "omega".
RNEISOF! That stands for "lay 'em down and smacken yackem!"
Note: I"m sure that the true reasoning for the "n" does actually make sense in the scientific world, which I'm obvlious to. So I hide it through sarcasm.
Plain as the nose on you face. The letter "n" stands for "nasty", as in, "Don't eat too much of that "nasty" fat.:p
Quote:
Omega-6 FAs turn up in high concentrations in many polyunsaturated oils, especially soybean and corn oil. Also corn-fed beef tend to be high in Omega-6. Grass-fed beef have a greater concentration of Omega-3.
Omega-6 FAs turn up in high concentrations in many polyunsaturated oils, especially soybean and corn oil. Also corn-fed beef tend to be high in Omega-6. Grass-fed beef have a greater concentration of Omega-3.
What Bill said.
Also, beware labelling. Just because something says is a good source of Omega-3s, doesn't mean it's actually good.
Best Foods Light Mayo has a sticker that says "Excellent Source of Omega 3 (ALA) 20% of the Daily Value of ALA (1300mg)"
Quote:
I'd like to add products like Best Foods Light Mayonnaise to this list. I just saw this today. Big sticker on top that says "Excellent Source of Omega 3 (ALA) 20% of the Daily Value of ALA (1300mg)"
Based on my whole Omega-3 to 6 balance concept, this is absolutely ridiculous. The #2 ingredient on the list is soybean oil (water is #1). You can eat more and more of this stuff to "get your Omega-3s," but for every 300mg of 3s, you get 2300mg of 6s, sending you farther away from balance.
Yes, we have a problem with not getting enough Omega-3 in our diets, but I think the bigger issue is how do we reduce the intake of Omega-6s. This mayo isn't the way. Not by a long shot.
Lisa, what are sources of Omega-6? Is that in the fish oil caps? And how much n-6 is too much?
Sorry, but I ain't Lisa, and I'm gonna answer yer question anyway. Best sources for omega-6 are nuts, cereals, whole grain breads, vegetable oils, poultry, baked goods, and the most important one, that every damn person here should be eatin'-
Eggs. Hell, they even have Omega-3. If people just would eat some fish, eggs, chicken, fruits, and veggies they'd be the healthiest ones walkin' the earth.
CVS has fish oil softgells on sale during September 07, 11.99 for 180 is the normal price, in 9/07 it's buy one get something of the same price or lesser for free.
Stats on these:
cals: 10
fat: 1g
cholesterol: <5mg
EPA: 216mg
DHA: 144mg
other fatty acids: 36mg
Omega-3: 396
In Ian's initial post of this thread, he quotes Berardi:
"Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA)."
This recommendation equates to 1.8 to 3 grams of combined EPA/DHA, while other recommendations in this thread say 3-6 grams of EPA/DHA per day.
Which is correct? And when he says "Start with," is there some sort of progression that should follow? Opinions?
I take 6g combined EPA/DHA. There's no progression, unless you are looking to find the minimum amount that gives you the effect that you're looking for (cutting inflammation, reducing ____ symptoms, etc.).
Some people are concerned about negative effects of too much of the oil (like bleeding or something?). So, those people might ramp it up.
I have nothing to "look for" and I'm not concerned about taking too much, so I just take it and assume that it's helping me (like a vitamin).
I have nothing to "look for" and I'm not concerned about taking too much, so I just take it and assume that it's helping me (like a vitamin).
Thanks LD. You anticipated my next question. I've got some nagging inflammation in my left wrist and right elbow that I hope to see some reduction in. Ice and ibuprofen always help, but I'm hoping that the fish oil helps, plus I'll get all the other benefits.
I'm starting with 3g/day, and I'll see what that does for a couple of weeks.
I just bought some Now 1200mg fish oil caps from dpsnutrition that are 100% pure. Two caps equals the 1200 mg for it, and a 120 cap bottle was under $12.
Ha, these have been in my fridge for a while and I just started taking them ( still two years away from expiration, though) and they are not good. I've had bad fish burps from these all day long. I am going back to the Costco fish oil capsules, which worked good for me.
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Good article. I'll have to rethink my amounts. I've just been going on the 6g combined thing. Maybe I'll tone it down. Although, I don't eat much fish and have no immune system concerns at the moment, 2-4g combined is a less expensive window to stay within, too.
Heavy metals and a variety of other toxins can be a problem with these supplements and fish themselves, as noted by previous posts. That said, I found a an environmental/consumer advocacy site that has listed omega-3/6 DHA/EPA supplements (by company) with corresponding safety. There criteria, admittedly, doesn't look very rigorous, but it can be used for additional information when making supplement choices.
One of my radio stations airs a Saturday health show that usually borders on Parade magazine material, but today's was great: an interview with Dr. Barry Sears, author of the Zone Diet. Normally, I wouldn't've cared, but I caught a lot of the show, and rather than pimp his book, he talked extensively about macronutrients and fatty acids. While a lot of the content is well known by people on this forum, it's a great interview to introduce others to the basics of nutrition. (podcast page here; get the Health Headlines for November 17; enjoy)
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You may want to check out Natural Nutritional Supplements for a range of different products available including omega 3 and fish oil supplements effective for people of all ages.
Thanks for the info on fish oils. I eat so much fish that I always thougt I didn't need a fish oil supplement, but I see now that I might be able to benefit for a supplement as well.
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