Supplements That Help Reduce Blood Pressure
Having or getting healthy blood pressure is all about making sure your body has what it needs to keep itself in balance. Its a bit like conducting an orchestra many elements are needed!
Making sure youre getting the large-scale nutrients like fibre, protein and fat is one thing, but its quite difficult to discern whether youre getting enough vitamins and minerals. Although you need much smaller amounts of these, they are no less important and for healthy blood pressure they are vital.
Potassium, calcium and magnesium are the minerals best known for helping to reduce or prevent high blood pressure, interacting to keep your blood vessels relaxed and dilated.
Of the vitamins, the antioxidant properties of vitamins C and E are known to protect the lining of your arteries, while the B vitamins and vitamin D work with other substances in the body to regulate blood pressure.
How Much Of Each Vitamin/mineral
National health authorities usually give RDAs recommended daily allowances for each vitamin and mineral. So you want to at least be getting that much. These are based on just keeping most people in basic health though, i.e., preventing deficiencies, and dont take account of specific health conditions, like high blood pressure. For optimal health and to improve your blood pressure levels youre often best to take more than the RDA.
For example, the DASH diet outlined by US health authorities, recommends that you get 500mg of magnesium daily , and of 1250mg a day of calcium .
How Epa And Dha Lower Blood Pressure
Omega-3 fatty acids such as EPA and DHA are healthy fats found in fish such as salmon or mackerel. One of the most tested nutrients, omega-3 has had over tens of thousands of studies on its effects. On the topic of blood pressure, there have been many tests to try and reveal links. So much so that one group of researchers decided to analyze the results seventy previous studies on this topic.
Using either food or fish oil, the studies measured blood pressure over the time while controlling for EPA and DHA consumption. The results showed that 2g/d EPA+DHA may reduce both SBP and DBP , with the strongest benefits observed among hypertensive individuals who are not on antihypertensive medication. In addition, a lower dose may reduce SBP but not DBP.
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Lifestyle Changes To Lower Blood Pressure
While supplements can be a good way to quickly fix a deficiency, it should be noted that supplements shouldn’t replace a balanced lifestyle. In fact, treating long-term high blood pressure may require serious changes to your daily habits. As well as taking supplements, here are a few things you could do to help reduce blood pressure risk.
Regularly Monitor Your Blood Pressure At Home
Blood pressure monitors are reasonably priced and easy to obtain and use. Monitoring your blood pressure at home allows you to easily keep track of your health. It also allows you to see how well you’re doing with your natural blood pressure remedies. Blood pressure monitors are a must-have for individuals suffering from high blood pressure.
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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!
Foods That We Recommend:
Well, there are many Vitamin C rich foods and vegetables that can be easily found in the market around you but if you are suffering from hypertension and have a very hectic and busy life then we recommend kiwis as you can easily add it to your menu or in your smoothies and have it and at the same time, this particular fruit has very high Vitamin C content as well.
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Proteins Peptides And Aminoacids
A metaanalysis of 40 RCTs including 3277 participants showed that, compared with carbohydrate, dietary protein intake was associated with significant changes in mean SBP and DBP, of 1.8 mmHg and 1.2 mmHg, respectively . Both vegetable protein and animal protein were associated with significant BP changes of 2.3 mmHg and 2.5 mmHg, respectively, for SBP and 1.3 mmHg and 0.9 mmHg, respectively, for DBP .Part of the BPlowering effect might have been caused by a component of the vegetable protein source other than protein. In particular, soy isoflavones are associated with a significant decrease in SBP and DBP in hypertensive subjects .
A rich natural source of peptides and amino acids is whey. Studies in animals and humans have shown that lactalbumin and lactoglobulin obtained from enzymatically hydrolysed whey inhibit angiotensinconverting enzyme , while lactorphins lower BP by normalizing endothelial function or by an opioid receptordependent mechanism .
Milk peptides have variable BPlowering effects, which are more evident in Asian subjects , .These peptides may also improve pulse wave velocity in mildly hypertensive subjects . No safety concerns were raised .
Some fish have also been found to contain peptides with powerful ACE inhibitory activity, inducing a significant reduction in BP of around 9 ± 3/4 ± 1 mmHg in single clinical trials carried out in bonito, sardines, tuna and mackerel .
When To See A Doctor
If you are looking to lower your blood pressure, it’s important to realize that supplements and home monitoring can’t replace good habits and medical attention. There may also be side effects of certain dietary supplements that you’re unaware of.
If your blood pressure is continuing to rise or doesn’t seem to respond to treatment, you may need to consult a medical professional. You may have an underlying health condition that is impeding your progression, which needs to be dealt with first.
Alternatively, you could simply be making mistakes in your natural remedies. Talk to your doctor about how you’ve tried to tackle your high blood pressure. They may be able to give you advice and help you to work out an actionable plan.
If you have existing health conditions, such as diabetes or kidney disease, it might be best to consult a professional before starting a course of supplements for lowering blood pressure naturally. Taking too much of a supplement that you aren’t deficient in can cause problems.
However, blood pressure can and is successfully managed by countless people worldwide. With a few healthy habits, dietary approaches to stop hypertension, and some vitamin supplements, you can happily get on with enjoying your life!
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Supplements For High Blood Pressure
The best supplements for high blood pressure are reishi, magnesium, hibiscus tea, co-enzyme Q10, vitamin C, lycopene, aged garlic, vitamin E, beet juice, black cumin seed and cherry juice, which can all lower your systolic blood pressure by 7mmHg or more. Other supplements that are also included below are potassium, Hawthorn, chamomile tea, calcium and vitamin D.
Food Sources Of Vitamin C
She further explains best sources of vitamin C and the exact amount of vitamin C these can offer. She adds, while a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are some other sources of vitamin C:
- Cantaloupe, 1 cup : 59 mg
- Orange juice, 1 cup: 97 mg
- Broccoli, cooked, 1 cup: 74 mg
- Red cabbage, 1/2 cup: 40 mg
- Green pepper, 1/2 cup, 60 mg
- Red pepper, 1/2 cup, 95 mg
- Kiwi, 1 medium: 70 mg
- Tomato juice, 1 cup: 45 mg
Orange is a good source of vitamin C
To fight hypertension effectively you need to consume a healthy diet and follow an active lifestyle. You should consult your doctor before adding high amounts of vitamin C to your diet. Consult your doctor if you experience constant high blood pressure.
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Omega3 Polyunsaturated Fatty Acids
There are many suggested mechanisms by which PUFAs improve BP control: enhancement of the generation and bioavailability of endotheliumderived relaxing factor through upregulation and activation of endothelial NO synthase a shift in the prostaglandin balance towards greater production of vasodilator prostanoids a decrease in insulin resistance regulation of vascular tone by parasympathetic nervous system stimulation and suppression of the reninangiotensinaldosterone system .
A large amount of data are available on the BPlowering effect of omega3 PUFAs. A metaanalysis of 70 RCTs showed that, compared with placebo, the consumption of omega3 PUFAs for 426 weeks reduced SBP and DBP . The largest effects were observed among untreated hypertensive subjects .
Another metaanalysis of RCTs also showed that PUFA supplementation for 6105 weeks was associated with an improvement in both pulse wave velocity and arterial compliance . No safety concerns were raised beyond mild gastrointestinal discomfort at high doses .
Lowering Blood Pressure Naturally
If your latest blood pressure reading has raised concerns, youâll be interested in how to lower blood pressure. There are many factors that can cause high blood pressure. Medical conditions definitely contribute, but diet and lifestyle have a significant influence too. For example, drinking too much alcohol, eating too much salt, smoking, being overweight and not doing enough exercise can all increase your risk of getting high blood pressure.
Our natural remedies for high blood pressure, focus on six diet adjustments that can contribute to normal, healthy blood pressure.
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Is High Blood Pressure Really Critical And Why
The diagnosis of high blood pressure is often tricky. Thats because most of its symptoms are not very noticeable, yet the consequences may be serious. Moreover, the longer the diagnosis takes and no steps are taken to cure it, the more irreversible damage it will cause to the body. Hypertension is the main cause of some serious health conditions such as:
- Heart failure
- Cognitive impairment
- Nerve damage
Therefore, it is crucial that you treat your high blood pressure as soon as possible and then maintain it at a healthy level.
Vitamin D Supplementation And Blood Pressure Levels
Figures 2 and 3 present the forest plots for effect of vitamin D supplementation on SBP and DPB across the included 27 trials. Overall, vitamin D supplementation did not have a significant effect on SBP reduction , with evidence of low heterogeneity . There was also no significant reduction in DBP after intervention, and the WMD was 0.19 mm Hg , without evidence of significant heterogeneity .
Figure 2.Meta-analysis of effect of vitamin D supplementation on systolic blood pressure, update meta-analysis of randomized controlled trials of the effect of vitamin D on blood pressure in the general population. Abbreviations: CI, confidence interval WMD, weighted mean difference.
Figure 3.Meta-analysis of effect of vitamin D supplementation on diastolic blood pressure, update meta-analysis of randomized controlled trials of the effect of vitamin D on blood pressure in the general population. Abbreviation: WMD, weighted mean difference.
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Best Blood Pressure Supplements Top Blood Pressure Pills
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Blood pressure is a significant indicator of heart health.
Heart disease is the number one cause of death worldwide. If you have high blood pressure, you have a much higher risk of developing heart disease.
Fortunately, you can find plenty of good blood pressure supplements. Blood pressure supplements contain ingredients like beetroot extract that widen blood vessels, support normal inflammation, and provide other effects.
With so many blood pressure supplements available, its challenging to know which one is right for you. We want to help. Here is our ranking of the best blood pressure supplements available in 2021.
Some Other Minerals And Vitamins For High Blood Pressure
They are the last but very important out of the best minerals and vitamins for high blood pressure that I would like to reveal and want all of my readers to take their supplements if they are trying to normalize blood pressure.
- Zinc: It regulates endothelin and angiotensin, which affect the blood pressure. Lacking this mineral can make blood vessels constrict.
- Copper: It keeps blood vessel dilation, low level of copper can cause hypertension.
- Calcium: The optimal calcium level reduces blood vessel vasoconstriction. It is helpful to those who are sensitive to salt as it can raise sodium excretion.
- Oleic acid: It is anti-inflammatory and useful to blood pressure.
- Cysteine: It reduces high blood pressure thanks to its role.
- Lipoic acid: It enhances vascular tone.
- Folate: It enhances endothelial function, which helps lower high blood pressure. Besides, it also helps the blood vessels properly dilate.
- Carnitine: It lowers high blood pressure by reducing substances causing constricted arteries.
- Vitamin C: It helps blood vessels relax and increases nitric oxide that aids blood vessels to dilate.
- Vitamin A: It supports to keep blood vessels wide and clear.
- Gluathione: It prevents oxidative stress, which can lead to hypertension.
In medicine, in order to help you deal with high blood pressure, your doctor often advise you to lose weight, cut down on your consumption of salt, take prescription drugs and follow a proper diet program. Eat more nuts, fruits and vegetables.
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Habits That May Be Raising Your Blood Pressure
DALLAS, Feb 20, 2019 With nearly half of American adults having elevated blood pressure, its important for everyone to understand that some common habits may affect blood pressure, making the condition more difficult to control.
Thats why the American Heart Association is providing quick reference tools for health care providers to guide their patients in discovering BP raisers that are often hiding in plain sight:
Improper measurement: Mistakes taking blood pressure can lead to false high readings. Ideally, patients will follow up in-office measurements with regular checks at home to rule out white coat hypertension, which occurs due to anxiety in a clinic setting. In either place, patients should be asked to prepare for a blood pressure reading by emptying their bladder, avoiding cigarettes or caffeine for half an hour before the measurement, and sitting quietly for a few minutes before taking a reading. During the test, a patient should rest the arm being measured on a surface thats chest level, feet should be flat on the floor, and no talking.
Over-the-counter medications: Common pain medicines called NSAIDs, such as naproxen and ibuprofen, can increase blood pressure. Ask patients what they use to treat minor aches and pains. Drugs such as acetaminophen are less likely to increase blood pressure. Decongestants are also known BP-raisers. People with heart concerns should limit or avoid them, particularly if their blood pressure is uncontrolled.
Can You Get Off Medication
According to Dick, some patients may be able to reduce or even stop their medications by quitting smoking, losing weight or getting more exercise.
Lose weight or even just start exercise. Often someone overweight can lower or control blood pressure with an exercise routine even if they do not lose weight, Dick said.
Patients can reduce intake of salt, sugar and processed foods and eat more vegetables and fruits, too.
I always remind my patients that they may not be able to get off medications, Dick said. Sometimes age, race, family history and genetics make it hard or not possible to get off medications, but their lifestyle choices may make the difference between being on one medication or three or four.
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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.
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
Eat Less Sodium
Reduce Alcohol Consumption
Reduce Caffeine Consumption
Buy a Blood Pressure Monitor
Talk to a Doctor