High blood pressure, or hypertension is one of the commonest and dangerous issues that people face today. It is the main factor responsible for causing strokes, heart failure as well as heart attacks. Unhealthy lifestyle, poor diet, sedentary lifestyle, and stress, contributes to this health issue.
High blood pressure can be reduced by bringing positive changes in the lifestyle. Dietary supplements, that are good source of minerals, herbs, and vitamins is a tested way to obtain healthy levels of blood pressure safely.
How dietary supplements help in controlling blood pressure?
Dietary supplements are medically proven to reduce high blood pressure in a person. These supplements contain vital minerals and nutrients that includes magnesium, folic acid, and potassium, to reduce blood pressure.
1. Folic acid
Generally, in pregnancy, there is high volume of blood in the body that causes high blood pressure in a woman. Folic acid is one of the vital supplements that assist in the development of baby in the womb. Taking folic acid in the form of supplements can also help to reduce blood pressure in men as well as women.
Diet rich in sodium is one of the main factors responsible for causing high blood pressure. Excess of sodium prevents the kidneys to eliminate water from the body. When the levels of sodium reach more than permissible limits, your body needs potassium to maintain its right balance in the body.
Potassium clears the excess of sodium from the body and plays an important role in regulation of blood pressure. Potassium relaxes the walls of your arteries, and eliminates excess sodium in the form of urine. These supplements have the ability to decrease systolic as well as diastolic blood pressure. Foods rich in potassium are bananas, apricots, broccoli, oranges, spinach, sweet potatoes, cucumbers, and peas.
Magnesium is used to regulate healthy functioning of cells in the body. This mineral assists in contractions in muscle fiber and aids in lowering blood pressure in the body. In addition to magnesium supplements, some foods provide good amounts of magnesium are almonds, spinach, peanuts, cashews, avocados, low-fat yogurt, potatoes, black beans, and brown rice
Coenzyme Q10 is a special type of antioxidant that assists your cells to produce adequate amount of energy. CoQ10-based supplements has the ability to bring down diastolic blood pressure by ten millimeters Hg and systolic blood pressure by seventeen millimeters Hg. CoQ10 is absolutely safe antioxidant and is easily available in the form of capsules.
Fiber also plays an important role in lowering your blood pressure. Increasing consumption of fiber helps in the prevention of lower blood pressure, and hypertension. Studies have found that one should consumes eleven grams of fiber daily to reduce high blood pressure. It helps in reducing cholesterol levels, blood pressure, and cardiovascular ailments in a person.
You can do it in the form of capsule-based supplement, or natural sources of fiber that includes leafy greens, and vegetables and fruits that provides good amounts of roughage to your body such as carrot, radish, sweet potato, and beans, almonds, pumpkin seeds, fresh fruits, whole grains like oats.
Acetyl-L-carnitine is an effective supplement that provides energy to your body. It is produced naturally in the body and can also be bought in supplement form. ALCAR is a safe, low-cost, and a promising supplement to control increased systolic blood pressure.
Garlic is a known for its diuretic properties. It has been used since ancient times to regulate blood circulation through the system. Garlic significantly reduces diastolic as well as systolic blood pressure in a person. You can consume garlic by adding a few garlic cloves in your food daily or take it as a supplement form.
8. Omega-3s fatty acids
Omega-3 fatty acids work remarkably in lowering blood pressure and keeping your heart healthy. Some of the rich sources of Omega-3 fatty acids are fish oil, flaxseeds, nuts, and seeds. Omega-3s is also obtained by consuming fish oil / flaxseeds supplements.
Anthocyanins are found in cherries, blueberries, pomegranates, and other fruits rich in antioxidants. You can obtain Anthocyanins by eating these fruits in good amounts, or as supplements. It reduces systolic blood pressure by twelve percentage in a year.
Are there any risks involved with taking these supplements?
Dietary supplements are generally safe to consume to lower your blood pressure. However, beta-blockers and ACE inhibitors have the tendency to interact with blood pressure medications. So, if you are on a blood pressure medication, you should always consult your doctor before consuming supplements as a part of treatment.
Living a healthful lifestyle is effective in lowering blood pressure. It includes eating a healthful, and low-salt diet, maintaining a healthy body weight, abstaining from smoking, and alcohol, and doing daily exercise.
The above dietary supplements, and natural treatments will all help to bring down your blood pressure to admissible levels. However, a few supplements can react to your existing medication. So, it is important to consult with your doctor before you include them in your diet.