HIGH BLOOD PRESSURE'S, TOP 13 TIPS (REDUCE NATURALLY)
If you have high blood pressure, the
last thing you would want to hear, is that the meds you’re taking could make
things worse.
L-type calcium channel blockers
(LCCBs) — the most widely used drugs for treating hypertension — may harm the
heart as much as help it, according to a new study.
So, why not consider natural
alternatives backed by science?
In today’s article, we cover 13
vitamins that help reduce high blood pressure.
We use the word “vitamins” broadly
to include nutrients such as antioxidants, as well as herbs.
Some of these are available as
supplements, while others are present in certain vegetables or fruits.
Let’s begin with an essential
substance that humans cannot produce and must get from the foods we eat.
1. Vitamin C
Vitamin C, also known as ascorbic
acid, is the primary water-soluble antioxidant in plasma and tissues that
neutralizes dangerous reactive oxygen species.
This antioxidant protects the body’s
level of nitric oxide, which is a natural compound that relaxes blood vessels
and contributes to healthy blood flow.
In a review of 8 studies in
individuals with hypertension, taking 300–1,000 mg per day of vitamin C
significantly reduced their blood pressure levels.
This means that vitamin C can
prevent the onset of endothelial dysfunction and atherosclerosis, conditions
that can progress to coronary heart disease.
Another reason vitamin C is
important is because it’s used to make healthy collagen.
This is the glue that holds our
heart cells together, so that your veins can deliver oxygen-rich blood to the
heart.
In a placebo-controlled,
double-blind study published by the medical journal Lancet, researchers found
that a 500 mg daily supplement of vitamin C can significantly reduce high blood
pressure in hypertensive patients.
Next, your body produces this
important hormone from 10 to 30 minutes of midday sunlight.
2. Vitamin D
Did you know that if you are
deficient in vitamin D, you are more likely to have higher blood pressure?
A review of data in over 300,00
people found that those with the highest levels of vitamin D had almost 30%
fewer chances of developing high blood pressure when compared with those that
were deficient in this vitamin.
When supplementing, choosing vitamin
D3, as this is the same bioavailable form produced from sunlight.
Next, this amazing berry is a
recommended food to help treat high blood pressure in Traditional Chinese
Medicine.
3. Hawthorn
Hawthorn berries contain antioxidant
flavonoids which help dilate blood vessels, improve blood flow, and protect
your cardiac muscle cells against damage-causing reactive oxygen species.
In both animal and human studies,
hawthorn has been found to help lower blood pressure and support healthy
cholesterol levels.
Next, this vitamin helps relieve
emotional stress and anxiety so your body can relax.
4. Vitamin B.
Among the eight B vitamins, some
have been found to help reduce blood pressure levels and prevent stroke.
Niacin or B6 is the primary B
vitamin that can help to lower blood pressure.
Niacin is a powerful vasodilator,
which means it opens up blood vessels so that blood can flow without
resistance, and thus lowers blood pressure.
Other studies have shown that
vitamin B2 (riboflavin) and vitamin B9 (folate) supplements can also lower
hypertension.
Next, a natural anti-inflammatory
that reduces blood viscosity and prevents fatal blood clots.
5. Omega-3s
It has been found that consuming
enough omega-3 fatty acids can help reduce blood lipid levels, inflammation,
and high blood pressure.
In fact, a review of 71 clinical
trials showed that roughly 3 grams of omega-3s each day may be the optimal
amount to help lower blood pressure.
6. Hibiscus
A well-known benefit of the hibiscus
flower is that it may lower blood pressure when consumed as a tea or extract.
This is because it flushes salt and
fluid from your body, which relaxes your blood vessels.
In a study by the University of
Western Australia, researchers found that hibiscus extract helped lower blood
pressure in 390 participants.
In another study, 65 people with
high blood pressure were given hibiscus tea or a placebo.
At the end of the six week trial,
those who drank hibiscus tea experienced a significant decrease in systolic
blood pressure, compared to the placebo group.
Stay tuned for a popular spice that
is the reason for low levels of heart disease in Spain.
7. Saffron
Saffron is rich in antioxidants that
reduce oxidative damage and inflammation in the arteries.
In one study of 230 men, researchers
found that saffron supplementation for 26 weeks significantly reduced blood
pressure.
Similarly, in another study,
participants that were given 400 mg of saffron as tablets reduced blood
pressure after one week.
Next is an herb that’s often
referred to as king of medicines in Tibetan culture...
8. Arjuna Bark
Several studies have found that
Arjuna bark may help reduce high blood pressure.
This is because of its high content
of coenzyme Q10, which is a catalyst that can lower high blood pressure and
improve heart function.
CoQ10 also sustains nitric oxide
levels and dilates blood vessels in patients with hypertension.
Coming up, nearly two-thirds of the
population in the western world is not getting enough of this mineral.
9. Magnesium
This mineral plays a vital role in
many bodily functions, including blood pressure regulation.
Studies show that magnesium
supplements can help reduce blood pressure by increasing the amount of nitric
oxide in the body.
A review of 11 randomized studies
found that consuming between 365-450 mg of magnesium per day over an average of
three months significantly lowered blood pressure in people with chronic medical
conditions.
Another review of 10 studies with
over 200,000 participants found that a 5% reduction in high blood pressure risk
could be seen for every 100 mg of dietary magnesium consumed daily.
When supplementing, consider
magnesium glycinate or magnesium malate as they are easier on the digestive
system and easily assimilated in the body.
Next on the list is an ancient root
you pass by every time you go to the supermarket.
10. Ginger
A review of six studies found that
consuming ginger supplements of 3 grams or more per day for eight weeks helped
reduce blood pressure in individuals 50 years old or younger.
In another twelve week study done on
37 participants with metabolic syndrome, eating 2 grams of ginger powder per
day significantly lowered levels of blood pressure, triglycerides, and fasting
blood sugar, compared with a placebo.
Next, a vital mineral your body
requires for managing blood pressure.
11. Potassium
Many studies have found that
consuming higher amounts of potassium, whether through food or supplements, can
help lower blood pressure levels.
One exception is people with chronic
kidney disease (CKD), who need to limit the amount of potassium they consume.
The reason potassium works is that
it helps promote sodium excretion through the urine.
With less sodium in the body, there
is less fluid retention, which reduces blood pressure and helps blood vessels
relax.
If you are eating a diet high in
vegetables and fruit, you won’t need to take a potassium supplement.
Next, a powerful vegetable that
reduces blood pressure and heart disease risk.
12. Garlic
In a review of 12 studies, consuming
garlic supplements daily was found to reduce systolic and diastolic blood
pressure by an average of 8.3 mm Hg and 5.5 mm Hg respectively.
According to researchers, this
reduction may help decrease your risk of stroke, heart attack, and coronary
artery disease by up to 40%.
13. Vitamin K2
Studies have found that increased
vitamin K2 intake may help reduce stiffness in the arteries and slow down
calcification in the blood vessels and heart valves.
When your body gets enough of this
nutrient, calcium is kept out of soft tissues like your blood vessels, where it
would otherwise cause them to harden and narrow.
This enables the heart to pump blood
freely through the body and thus helps lower blood pressure and prevent heart
disease and stroke.
It’s important to take vitamin k2
MK7 and D3 together, so that calcium is routed away from your heart, kidney,
and arteries, and sent to the bones.
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