New research published in Hypertension highlights that having a higher Omega-3 Index is strongly linked with lower blood pressure levels in healthy young adults. This adds to the growing body of evidence supporting the role of omega-3 fatty acids (EPA and DHA) in cardiovascular health.
The Study at a Glance
-
Population studied: 2,036 healthy young adults (ages 25–41)
-
Exclusions: Individuals with cardiovascular disease, diabetes, or BMI > 35 kg/m²
-
Average Omega-3 Index: 4.58% (well below the optimal 8%+)
Key Findings:
-
Those in the highest Omega-3 Index quartile had:
-
4 mmHg lower systolic blood pressure (SBP)
-
2 mmHg lower diastolic blood pressure (DBP)
-
-
Even small differences mattered: Blood pressure improvements were observed between Omega-3 Index levels of just 3.8% and 5.8%.
This suggests that if the study had included participants with higher Omega-3 Index levels (closer to 8–12%), the blood pressure benefits could have been even greater.
Why This Matters
High blood pressure (hypertension) is a leading risk factor for heart attacks, strokes, and premature death.
-
The American Heart Association (AHA) reports that more than 100 million Americans — nearly half of all adults — now have high blood pressure.
-
Between 2005 and 2015, hypertension-related deaths increased by 38%, reaching nearly 79,000 deaths annually in the U.S.
-
Guidelines recently redefined high blood pressure as ≥130/80 mmHg (down from the old 140/90 standard), pushing nearly 46% of adults into the hypertension category.
According to Dr. Bill Harris, co-inventor of the Omega-3 Index:
“The Omega-3 Index is one of the easiest risk factors to modify. All you have to do is consume more omega-3s from the right sources, such as fatty fish like salmon or omega-3 supplements containing EPA and DHA.”
Omega-3s: A Natural Tool for Blood Pressure Control
This study supports a 2014 meta-analysis by Miller et al., which concluded that omega-3 fatty acids have a consistent blood-pressure-lowering effect.
Omega-3s (EPA and DHA) have been shown to:
-
Reduce blood pressure in both healthy and hypertensive individuals
-
Improve endothelial function, enhancing the flexibility of blood vessels
-
Promote coronary artery dilation for better blood flow
Lifestyle Strategies for Healthy Blood Pressure
Along with omega-3 intake, consider these proven lifestyle approaches:
-
Get more exercise – Walking, cycling, swimming, or dancing helps lower BP naturally.
-
Quit smoking – Each cigarette raises blood pressure for several minutes afterward.
-
Limit alcohol – One drink/day for women and two for men may lower BP, but excess raises it.
-
Reduce sodium intake – Aim for <2,300 mg/day (ideal: <1,500 mg). Avoid processed foods.
-
Eat more omega-3-rich foods – Fatty fish (salmon, sardines, mackerel, herring) or high-quality omega-3 supplements can help raise your Omega-3 Index into the optimal range (8–12%).
Final Thoughts
This latest research adds weight to the idea that omega-3 fatty acids play an important role in primary prevention of hypertension. Even among young, healthy adults, higher omega-3 levels are associated with clinically meaningful reductions in blood pressure.
With hypertension affecting nearly half of U.S. adults — and remaining the leading cause of cardiovascular deaths worldwide — ensuring adequate intake of EPA and DHA from fish or supplements may be one of the simplest, most effective strategies for long-term heart health.