Best Minerals And Vitamins For High Blood Pressure Are Revealed
High blood pressure is a devastating and pervasive health threat to the elderly. According to an estimate, in case you are an American adult, the risks you suffer from high blood pressure are 1 in 3. And in case you are more than 60 years old, your risk increases to 1 in 2. There is also a case when you do not know that you get high blood pressure. Nearly 30% of older people think that they get hypertension.
High blood pressure is often known as the silent killer as chronic high blood pressure can lead to heart failure, aneurysms, heart attacks, strokes and kidney failure. Even modest increase occurring in the blood pressure can also cause serious consequences.
Potassium And High Blood Pressure
Potassium helps muscles work. This includes the cardiac muscle of the heart. Specifically, the mineral relaxes blood vessels. It also aids in the conduction of electrical signals in the heart that control your heartbeat.
Low levels of potassium may increase the risk of hypertension, according to the NIH. The impact of low potassium on blood pressure becomes greater when you consume too much sodium. A healthy diet for hypertension usually includes potassium-rich foods, and there is evidence to suggest that potassium supplements can lower blood pressure levels.
In addition, people who take thiazide diuretics may need a potassium supplement for their high blood pressure treatment plan. These medications can cause the body to release too much potassium in urine, increasing the risk of potassium deficiency.
Does Vitamin B6 Lower Blood Pressure
Vitamin B6 has a number of functions in the body, one of which is helping to regulate blood pressure. It does this by affecting the levels of sodium and potassium in the blood, as well as the level of a hormone called angiotensin.
Angiotensin is a hormone that causes the blood vessels to constrict, which in turn raises blood pressure. By reducing the levels of sodium and potassium in the blood, and by reducing the level of angiotensin.
Vitamin B6 can be found in a variety of foods, such as:
One study showed that people who took a vitamin B6 supplement had lower blood pressure than those who did not.
The study also showed that vitamin B6 helped to lower systolic blood pressure by an average of 4.5 mmHg and diastolic blood pressure by an average of 2.9 mmHg. While this study provides evidence that vitamin B6 may help to lower blood pressure, more research is needed to confirm these findings.
Disclaimer: If you are taking medications to treat high blood pressure, it is important to talk to your doctor before you start taking any vitamins or supplements. Some vitamins and supplements may interact with blood pressure medications, causing them to be less effective.
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Potassium Magnesium And Other Minerals
The effectiveness of restricted sodium or increased potassium intake on mitigating the risk of hypertension has been demonstrated in observational research. A systematic review of RCTs and observational research related to this issue 39 suggested that the Na+ : K+ ratio is more strongly associated with BP outcomes than either Na+ or K+ alone in hypertensive adult populations 39.
A balanced diet should contain 4700 mg day1 K+, with a K+ : Na+ ratio of about 45 : 1. Doubling the intake of K+ is associated with a reduction of about 48 mmHg in SBP and 2.54 mmHg in DBP in hypertensive subjects. The response seems to be higher in black subjects and in patients with higher dietary Na+ intake 40. Higher K+ is also associated with a lower incidence of cardiovascular and cerebrovascular incidents, type 2 diabetes, left ventricular hypertrophy, heart failure and cardiac arrhythmias, independently of BP reduction 41.
A metaanalysis of prospective studies concluded that a 1.64 g per day higher K+ intake was associated with a 21% lower risk of stroke , with a trend towards a lower risk of coronary and total cardiovascular disease that attained statistical significance after the exclusion of a single cohort 42. It has also been estimated that each 1000 mg increase in K+ intake and each 1000 mg decrease in Na+ intake per day will respectively reduce allcause mortality by 20% 43.
Magnesium supplements should be avoided in patients with severe renal insufficiency.
Foods As A Treatment For Low Blood Pressure
Lack of nutrition plays a large role in cases of low blood pressure.
Not getting enough iron, folic acid, and vitamin B12 can prevent your body from making the right amount of blood cells. This can cause anemia and low blood pressure.
Water
Dehydration is one of the main causes of low blood pressure. Insufficient water levels actually reduce your blood volume. This reduction then lowers your blood pressure levels.
Doctors recommend people with low blood pressure should drink around 8 cups, about a half-gallon, of water per day. They should also limit their consumption of alcohol.
Coffee
The caffeine in coffee is a stimulant. This means that it can raise your heart rate and blood pressure levels. Drinking coffee can be helpful in the short-term fix, but it isnt a permanent solution. Most people develop a tolerance to caffeine over time.
Beef liver
Beef liver is one of the best sources of vitamin B12. A 100 gram serving of liver contains an incredibly high amount of B12.
Low levels of vitamin B12 can cause anemia and low blood pressure.
Eggs
A single egg contains high amounts of folic acid and B12.
Like vitamin B12, folic acid is an important aid for raising low blood pressure levels.
Red meat
Red meat is one of the most widely available sources of iron, which is needed for raising blood pressure levels.
Beef has one of the highest iron contents that you will find in food.
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Magnesium For High Blood Pressure
Magnesium maintains the electrical stability of cells and relaxes smooth muscle cells in artery linings to promote blood vessel dilation and lower blood pressure. Good magnesium levels also protect against calcification of coronary arteries.
Good food sources of magnesium include nuts and seeds, dark green leaves, beans, fish, dried fruit, wholegrains and dark chocolate . Tap water in hard-water areas are also important sources for some people.
Magnesium deficiency is common and increases the risk of developing hypertension.
In seven studies, involving 135 people on high blood pressure medication, adding magnesium supplements to existing treatment improved blood pressure control. In those whose starting systolic blood pressure was high despite medication, magnesium supplements lowered blood pressure by an average of 18.7/10.9 mmHg.
This highly significant effect suggests that magnesium deficiency plays an important role in the development of medication resistant hypertension. While this figure is the one Ive used in the above comparison, if you are not magnesium deficient, and have mild to moderate hypertension, magnesium supplements may only reduce your blood pressure by around 3/2mmHg.
This may partly explain why people with good dietary intakes of magnesium were 37% less likely to die from any medical cause, over a 5 year follow-up period, than those with the lowest intakes. Magnesium is one of the supplements I make sure to take every day!
Supplements To Help Lower Or Manage Blood Pressure
Managing blood pressure is crucial for patients with high blood pressure. While medication is often needed in order to accomplish this, there are also some supplements that can help keep your blood pressure at a healthy level.
Below are some of the top blood pressure supplements you can take to improve your blood pressure. But remember, always follow your healthcare providers advice before taking any new supplements, and never take supplements instead of medication that has been prescribed to you.
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What Herbal Supplements Can Interact With Blood Pressure Medications
Several commonly used herbal supplements can interact with blood pressure medications. If you take blood pressure medication to lower high blood pressure, tell your doctor about all the supplements you are on. This will help to avoid possible drug interactions.
Some of the supplements that can interact with heart medications and blood pressure medications are listed below:
- St. John’s Wort
Types Of Food That Can Help Lower Blood Pressure
Antioxidant-rich foods may have a small impact on blood pressure levels. Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if youre looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.
1. Foods high in vitamin C
Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:
- Nuts/seeds like pistachios, almonds and flax seeds.
Bananas are high in potassium, which helps your body get rid of sodium, says Zumpano. Eating foods high in sodium can increase your blood pressure.
4. Foods high in selenium
Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:
- Seafood like tuna, halibut and shrimp.
5. Foods high in L-arginine
L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Some research shows these foods can help lower blood pressure:
- Nuts/seeds like pumpkin seeds, walnuts and peanuts.
- Beans like chickpeas and soybeans.
- Dairy like milk, yogurt and cheese.
6. Foods high in calcium
Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:
- Dairy products like milk, yogurt, cheese and cottage cheese.
- Fortified nondairy milks like almond, soy, coconut and oat.
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How Potassium Works With Salt
Research is conclusive that a diet high in salt or sodium increases blood pressure. Limiting sodium in a diet is a common first step to lowering blood pressure. The AHA recommends the DASH diet to naturally lower blood pressure with food. One goal of the DASH diet is to better balance out the levels of sodium and potassium intake.
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What We Don’t Like
- Benefits: Can fill nutritional gaps, may improve energy levels
- Types: Capsules, gummies, liquid
Multivitamins contain a mix of different vitamins and minerals. Given that so many different vitamins can lower blood pressure, a multivitamin may help with hypertension by combining these different nutrients.
Whether multivitamins are truly beneficial is a topic of debate, however. Some experts believe that the body doesn’t fully absorb them.
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It’s Usually Best To Get Calcium Magnesium And Potassium From Food Are You Getting Enough
A healthy, balanced diet plays a major role in blood pressure control. And you should consume some specific minerals on a regular basis for good blood pressure management: calcium, magnesium, and potassium. But do most of us get enough of these? “If you’re eating a healthy diet, you probably have nothing to worry about. But people eating a diet of processed and canned foods or taking certain medications might not be getting enough of these micronutrients,” says Dr. Randall Zusman, director of the Division of Hypertension at the Massachusetts General Hospital Heart Center.
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Images: Thinkstock of potassium, 67 mg of magnesium,and 96 mg calcium. |
potassium, and 91 mg ofmagnesium. |
78 mg of magnesium, and146 mg of calcium. |
Potassium
Normal body levels of potassium are important for muscle function, including relaxing the walls of the blood vessels. This lowers blood pressure and protects against muscle cramping. Normal potassium levels also are important for the conduction of electrical signals in the nervous system and in the heart. This protects against an irregular heartbeat.
The Recommended Dietary Allowance of potassium is 4.7 grams per day for both men and women ages 51 and older.
What Vitamin Can Cause High Blood Pressure
No vitamins can cause high blood pressure. Taking supplements of vitamin A, B vitamin, vitamin C, vitamin D, vitamin E, and vitamin K has not been shown to raise blood pressure.
However, certain herbal supplements can affect systolic blood pressure and diastolic blood pressure, the upper and lower numbers of your blood pressure reading, respectively. These include:
Also, if you are working on regulating blood pressure, you should know that the following substances and medications can increase blood pressure:
- Steroid medicines
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Are You Ready To Take Control Of Your Life Naturally
When left untreated, high blood pressure is challenging disease to deal with and causes an extremely high number of unnecessary deaths each day in the US. But in most cases, its not difficult to manage when you take the right steps.
Why put yourself at risk of an early death when you can take simple steps now to lower your risk of life-threatening illnesses? By adding a simple supplement to your healthy diet and exercise routine, youre bound to see your health improve in a short period of time, leading to a longer, happier life.
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Check out the article How To Lower Blood Sugar Naturally: 5 Top Supplements for more natural solutions to common health concerns.
Why Do I Need To Eat Less Sodium
Sodium causes your body to retain fluids. This increases the volume of your blood and the pressure in your blood vessels. Its believed that reducing your sodium intake can lower your blood pressure by 2-8 mm Hg in certain people.
Most healthy people should limit their sodium intake to 2,300 milligrams or less per day. If you have high blood pressure, diabetes, or chronic kidney disease, you should eat no more than 1,500 mg of sodium per day. You should also limit your sodium intake to 1,500 mg daily if youre African-American or over 50 years old.
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Follow A Dash Eating Plan
DASH stands for Dietary Approaches to Stop Hypertension.8 Its an approach to healthy eating that’s specifically aimed to help lower your blood pressure.
In particular, this encourages following correct portion sizes, reducing sodium in your diet and eating a variety of nutrient-rich foods. This includes: 8
- Vegetables, fruits, and whole grains
- Choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Avoiding or limiting foods that are high in saturated fat
- Reducing sugar-sweetened beverages and sweets
Is It True That Magnesium Raises Blood Pressure
Magnesium is required for a variety of bodily functions, including muscle and neuron function, as well as energy production. Magnesium deficiency is rarely associated with symptoms. Chronically low levels, on the other hand, can raise the risk of hypertension, heart disease, type 2 diabetes, and osteoporosis.
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Foods To Eat To Lower Blood Pressure
Its estimated that 2 of 3 people with diabetes have high blood pressure. When blood pressure is elevated, your heart works harder to pump blood throughout your body. High blood pressure increases your risk of a heart attack, stroke, kidney disease, and eye problems.
You have already heard about how added salt can increase blood pressure, but did you know that certain foods can help to lower blood pressure? Foods that are high in potassium, magnesium, and calcium can help to regulate blood pressure. Taking these minerals as supplements doesnt have the same effect as eating foods that contain these. Try eating some of the following foods to boost your intake of nutrients that can lower blood pressure naturally.
Nuts are a good source of plant protein and contain the amino acid L-arginine which makes nitric oxide and helps blood vessels relax. While all nuts are a healthy choice, both almonds and pistachios contain the trifecta of potassium, magnesium, and calcium. Nuts are low in carbohydrates and eating nuts has been linked to improved glucose levels.
Beets contain nitrates, which are converted to nitric oxide which helps to control blood pressure. Beetroot juice contains higher amounts of nitrates than cooked beetroot. Beetroots contain potassium. For added calcium and magnesium, eat the beet greens as well.
Top 10 Ways To Lower Blood Pressure Without Medication
If you have high blood pressure, then your doctor may recommend specific techniques for lowering blood pressure and changing your diet, exercising more often, and avoiding smoking and alcohol can all lower blood pressure.
If youre taking a supplement to support blood pressure, implementing the strategies below can also help with blood pressure.
According to medical doctors, here are some of the best and most science-backed ways to lower blood pressure.
Lose Weight
As you gain weight, your blood pressure tends to rise. Being overweight can also lead to disrupted breathing and sleep apnea, which can raise blood pressure further. Men who have a waist measurement greater than 40 inches, and women who have a waist measurement greater than 35 inches, are at a higher risk of developing high blood pressure due to their weight. In general, you can lower your blood pressure by about 1mm of mercury for each kilogram of weight you lose.
Exercise More Often
People who exercise regularly tend to have a healthier blood pressure than those who dont exercise enough. Most health experts recommend getting 150 minutes of physical activity per week, or about 30 minutes of exercise on most days of the week to lower blood pressure to a healthy range.
Eat a Heart-Healthy Diet
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What Is Blood Pressure
Your blood pressure depends on both the amount of blood your heart pumps and the resistance to blood flow in the arteries. Generally, speaking, the narrower the space in your arteries, the higher your blood pressure.
Blood pressure is measured using two numbers: systolic blood pressure and diastolic blood pressure. Systolic blood pressure measures the pressure in your arteries when your heart beats, and diastolic blood pressure measures the pressure in your arteries when your heart rests in between beats.
Blood pressure is written as systolic over diastolic. For example, if a person has a systolic BP of 110mmHg and a diastolic BP of 70mmHg, their blood pressure is written as 110/70mmHg.
A blood pressure measurement around 120/80mmHg is considered healthy blood pressure, but blood pressures that are much higher or lower than normal can create health problems, so its important to check your blood pressure when directed to do so by your doctor.