New Delhi. Fish oil pills, diet rich in omega–3 fatty acids, fish, canola oil, soybean oil, flaxseeds and walnuts all lower the blood pressure. This was stated by Dr KK Aggarwal, President Heart Care Foundation of India.

Quoting a study of middle-aged adults in China, Japan, Great Britain and the U.S. and published in the journal Hypertension, Dr Aggarwal said that there are heart benefits of omega–3 fatty acids. Oily fish, such as salmon, mackerel and sardines, contain two types of omega–3 fats –– DHA and EPA –– that have been shown to reduce blood fats called triglycerides and possibly prevent dangerous heart–rhythm disturbances.

American Heart Association recommends that adults eat fatty fish twice a week, and that people with heart disease consider taking fish oil pills to get extra DHA and EPA. Plant sources contain an omega–3 known as ALA, a precursor to DHA and EPA. The new study shows that both fish and vegetable sources of omega–3 do offer a modest blood pressure benefit.

In the study, blood pressure levels tended to dip as participants’ omega–3 intake climbed.

The benefit was most clear among people without high blood pressure and those who were not taking medication or following a special diet to control their elevated blood pressure.

The bottom line is eat omega–3 fats as part of an overall diet, limit salt, alcohol and saturated fat, get enough vegetable protein and nutrients such as potassium and calcium. 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.