Hypertension is a common issue that, if left untreated, can lead to heart disease, stroke, or kidney disease.
In addition to balancing your diet, managing your stress levels, cutting down on your alcohol and salt consumption, and maintaining a healthy weight for your body type, there are supplements you can take to prevent disaster.
We’ve compiled a list of the top 7 supplements that lower blood pressure. Read on to find out more!
Omega 3
Omega 3s are found in certain fish (tuna, pilchards, mackerel, sardines, salmon), flaxseed, algae, walnuts, and other animal-based and plant-based food sources. They’re widely known to be beneficial for both one’s brain and heart.
The best omega-3 supplements are incredibly helpful in reducing one’s blood lipid levels, inflammation, and high blood pressure. Ingesting enough omega 3s may protect against developing high blood pressure in the first place!
Research suggests that 3g is the optimal dosage for people without hypertension. Those with high blood pressure may, therefore, require a higher dosage for optimal effectiveness.
Magnesium
Magnesium is another mineral that is believed to protect against developing high blood pressure in the first place. As a matter of fact, magnesium deficiency has been found to be linked to hypertension.
You can find ample magnesium in various food sources such as dark leafy greens (kale and spinach), dried apricots, avocados, nuts, beans, and tofu. However, if you struggle to maintain a healthy, balanced diet, magnesium supplements are readily available.
Nitric oxide is a crucial signaling molecule for vasodilation (blood vessel relaxation). Therefore, the more nitric oxide, the less resistance in blood flow. Magnesium is an important mineral that boosts nitric oxide production, which ultimately increases blood flow and lowers one’s blood pressure.
Potassium
Potassium supplements are understood to help lower blood pressure, improve heart health, and potentially reduce the risk of stroke. It is likely the best-known nutritional supplement specifically for blood pressure.
Potassium is essential for regulating the fluid balance within our bodies. Supplements work their magic by promoting sodium excretion through urine and helping blood vessels relax.
A high-salt (sodium) diet is one of the well-known factors that cause or exacerbate high blood pressure. But it is never too late to prevent ill health. Start with balancing your diet and reducing your salt intake, then consult a doctor to discuss the right amount of potassium for you.
CoQ10
CoQ10 (or coenzyme Q10) is a vitally important vitamin-like molecule found in nearly every cell in the human body. It is made by our bodies, as well as is found in certain foods.
CoQ10 helps convert food into energy, helping in mitochondrial function, and plays a crucial role in the production of ATP (adenosine triphosphate). ATP helps sustain the human body’s regular heartbeat of approximately 100,000 contractions per day.
Supplementing with CoQ10 is known to reduce systolic blood pressure, but diastolic blood pressure is generally only minimally affected. However, it remains a very effective high blood pressure supplement.
Garlic
Garlic supplements come in many forms: raw garlic, powdered garlic, liquid garlic extracts, and garlic capsules. Interestingly and not surprisingly, data revealed wild garlic as the UK’s favourite medicinal herb in 2020.
Garlic is practically a superfood, helping with cold symptoms, brain functioning, digestion, skin health, blood sugar, immunity, ulcers, and even cancer.
Studies show that garlic may reduce systolic blood pressure by 8-10mmHg and diastolic blood pressure by 5-6mmHg. In turn, this reduces one’s risk of cardiovascular events (stroke, heart attack, coronary artery disease, etc.,) by a whopping 16-40%!
Probiotics
Probiotics are beneficial bacteria found in your gut. You have likely heard of the benefits of balancing your digestion with yogurt and fermented foods such as kombucha, kefir, kimchi, sauerkraut, etc.
In addition to lowering blood pressure, supplements containing probiotics have been linked to numerous health benefits in the following areas:
Studies show that probiotic supplements work best for one’s health when multiple strains are used, they are taken for 8 weeks or longer, and the daily dose exceeds 10 billion colony-forming units.
Ginger
Ginger, in its various forms, does more than bring zing to a meal. Fresh ginger, dried ginger root, ginger tea, ginger powder, crystallized ginger, ginger supplements, and ginger extracts have been used for centuries to treat a wide range of unrelated health conditions, from nausea to menstrual cramps.
Clinical trials have portrayed that, when taken in doses of 3g or more per day for approximately 8 weeks, ginger supplements can significantly reduce blood pressure in people around 50 years of age.
In another study that focused on people with metabolic syndrome (a group of conditions that raise heart disease risk), 2g of ginger powder per day significantly lowered the subjects’ blood pressure, fasting blood sugar, and triglycerides.
