High blood pressure, or hypertension, is a serious health condition that affects millions of people worldwide. It is a major risk factor for heart disease, stroke, kidney disease, and other health problems. The good news is that there are many things you can do to lower your blood pressure naturally, including eating a healthy diet, getting regular exercise, maintaining a healthy weight, reducing stress, and taking supplements. In this article, we will discuss the top supplements for lowering blood pressure and how they can benefit your overall health.
Lower Blood Pressure
Blood pressure is the force of blood against the walls of your arteries as it flows through your body. It is measured in millimeters of mercury (mmHg) and consists of two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). A normal blood pressure reading is less than 120/80 mmHg. High blood pressure is defined as having a reading of 130/80 mmHg or higher.
High blood pressure often has no symptoms, which is why it is known as the “silent killer.” However, if left untreated, it can lead to serious health problems such as heart attack, stroke, and kidney disease. That’s why it is important to monitor your blood pressure regularly and take steps to lower it if it is consistently high.
Lower Blood Pressure Supplements
While lifestyle changes such as diet and exercise are crucial for managing blood pressure, certain supplements have been shown to be effective in lowering blood pressure. These supplements work by targeting different mechanisms in the body that contribute to high blood pressure, such as inflammation, stress, and blood vessel function. Let’s take a closer look at some of the top supplements for lowering blood pressure.
Garlic
Garlic has been used for centuries as a natural remedy for various health conditions. It contains a compound called allicin, which has been shown to have numerous health benefits, including lowering blood pressure. Allicin works by increasing the production of nitric oxide, a compound that relaxes blood vessels and improves blood flow.
A study published in the Journal of Nutrition found that taking garlic extract supplements for 12 weeks significantly reduced both systolic and diastolic blood pressure in individuals with hypertension. Another study showed that consuming one clove of raw garlic per day for 12 weeks resulted in a significant decrease in blood pressure compared to a placebo group.
Garlic is also rich in antioxidants, which can help reduce inflammation in the body and protect against heart disease. It is available in supplement form, but you can also add more fresh garlic to your diet by using it in cooking or making homemade salad dressings.
Hawthorn
Hawthorn is a herb that has been used for centuries to treat heart disease. It contains compounds called flavonoids, which have antioxidant and anti-inflammatory properties. These compounds are believed to be responsible for hawthorn’s ability to lower blood pressure, improve circulation, and reduce cholesterol levels.
A review of 14 studies found that hawthorn extract was effective in reducing both systolic and diastolic blood pressure in individuals with high blood pressure. Another study showed that taking hawthorn extract for 16 weeks significantly decreased blood pressure in individuals with mild hypertension.
Hawthorn is available in supplement form, but it can also be consumed as a tea or added to soups and stews for its health benefits.
Lycopene
Lycopene is a carotenoid that is found in tomatoes, watermelon, and other fruits and vegetables. It is a powerful antioxidant that has been shown to have many health benefits, including lowering blood pressure. Lycopene works by reducing inflammation and improving blood vessel function, which can help lower blood pressure.
A study published in the American Journal of Hypertension found that taking lycopene supplements for eight weeks significantly reduced both systolic and diastolic blood pressure in individuals with hypertension. Another study showed that consuming tomato juice, which is rich in lycopene, for eight weeks resulted in a significant decrease in blood pressure compared to a placebo group.
In addition to supplements, you can increase your intake of lycopene by incorporating more tomatoes, watermelon, and other red fruits and vegetables into your diet.
Magnesium
Magnesium is a mineral that is essential for many bodily functions, including blood pressure regulation. It plays a role in relaxing blood vessels and reducing stress, both of which can contribute to high blood pressure. Unfortunately, many people do not get enough magnesium from their diets, making supplementation necessary.
A review of 34 studies found that magnesium supplementation was effective in lowering both systolic and diastolic blood pressure in individuals with hypertension. Another study showed that taking magnesium supplements for three months resulted in a significant decrease in blood pressure in individuals with mild hypertension.
You can find magnesium supplements in various forms, such as capsules, powders, and liquids. Foods that are rich in magnesium include leafy greens, nuts, seeds, and whole grains.
Potassium
Potassium is a mineral that is found in many foods, including bananas, oranges, and potatoes. It plays a crucial role in regulating blood pressure by balancing the effects of sodium in the body. Sodium is known to raise blood pressure, while potassium helps counteract its effects.
A review of 33 studies found that increasing potassium intake through diet or supplementation resulted in a significant decrease in blood pressure in individuals with hypertension. Another study showed that consuming a potassium-rich diet for four weeks resulted in a significant decrease in both systolic and diastolic blood pressure.
In addition to supplements, you can increase your potassium intake by incorporating more potassium-rich foods into your diet, such as fruits, vegetables, and legumes.
Lower Blood Pressure Instantly
While supplements can be effective in lowering blood pressure over time, there are also some things you can do to lower it instantly. These include:
- Deep breathing exercises: Taking slow, deep breaths can help relax your body and reduce stress, which can lower blood pressure.
- Drinking hibiscus tea: Hibiscus tea has been shown to have a mild but significant effect on lowering blood pressure. It works by relaxing blood vessels and improving blood flow.
- Eating dark chocolate: Dark chocolate contains flavonoids that can help lower blood pressure by improving blood vessel function. However, make sure to choose dark chocolate with at least 70% cocoa content for maximum health benefits.
- Listening to calming music: Music has a powerful effect on our emotions and can help reduce stress and anxiety, both of which can contribute to high blood pressure.
- Taking a walk: Physical activity, even if it’s just a short walk, can help lower blood pressure by reducing stress and improving blood flow.
Lower Blood Pressure Symptoms
As mentioned earlier, high blood pressure often has no symptoms, which is why it is important to monitor your blood pressure regularly. However, in some cases, individuals with extremely high blood pressure may experience symptoms such as:
- Headaches
- Dizziness
- Blurred vision
- Shortness of breath
- Chest pain
- Nausea or vomiting
If you experience any of these symptoms, seek medical attention immediately, as they could be signs of a hypertensive crisis.
Lower Blood Pressure Medication
In addition to lifestyle changes and supplements, some individuals may require medication to lower their blood pressure. There are several types of medications available, including:
- Diuretics: These medications help your body get rid of excess water and salt, which can lower blood pressure.
- Beta-blockers: These medications work by slowing down your heart rate and reducing the force of your heart’s contractions, which can lower blood pressure.
- ACE inhibitors: These medications block the production of angiotensin II, a hormone that causes blood vessels to narrow, resulting in lower blood pressure.
- Calcium channel blockers: These medications prevent calcium from entering the muscle cells of your heart and blood vessels, causing them to relax and lowering blood pressure.
- Angiotensin II receptor blockers (ARBs): These medications block the effects of angiotensin II, resulting in lower blood pressure.
It is essential to work closely with your doctor to find the right medication and dosage for you, as well as monitor any potential side effects.
High blood pressure is a serious health condition that can lead to various health problems if left untreated. While lifestyle changes such as diet and exercise are crucial for managing blood pressure, certain supplements can also be beneficial. Garlic, hawthorn, lycopene, magnesium, and potassium have all been shown to help lower blood pressure naturally. However, it is important to consult with your doctor before starting any new supplement regimen, especially if you are taking any medications or have underlying health conditions. By incorporating these supplements into your daily routine, along with other healthy habits, you can effectively manage your blood pressure and improve your overall health.
