High blood pressure is one of the leading causes of serious health issues such as heart disease and even early death. Even with these severe outcomes, “over 30% of the world’s population has high blood pressure.” (1)
Lets take a look at recommended remedies and natural supplementation options for high blood pressure. Always check with your doctor before taken any new supplements or
Recommended remedies for high blood pressure include lifestyle changes such as:
- Exercise
- Eat a balanced diet
- Quit smoking
- Maintain a moderate weight
- Reduce salt consumption
- Limit alcohol consumption
- Reduce stress levels
While some of the best remedies include physical and mental lifestyle changes, there are natural supplement options to help with high blood pressure.
Start managing your high blood pressure by incooporating these 5 natural supplements into your daily routine.
1. Potassium
Potassium is a natural mineral that is used in the body to maintain healthy functioning organs such as the heart and kidneys. If you have a diet that consists of high sodium, potassium counters the effects of salt in the blood and decreases tension in the blood vessel’s walls. This action can lower your blood pressure.
This mineral is found in potassium rich foods such as:
- Bananas
- Avocados
- Milk
- Mushrooms
- Yogurt
- Potatoes
- Tuna
- Orange juice
- Tomatoes
There are also potassium supplement options for those who prefer exact doses or have kidney disorders.
2. Magnesium
Magnesium is a mineral that causes a multitude of health benefits including lowering blood pressure. This mineral increases the production of nitric oxide which relaxes blood vessels and increases blood flow.
If you are looking to increase your magnesium intake, consider taking magnesium supplements or incorporate magnesium rich foods into your diet such as:
- Dark chocolate
- Avocados
- Whole grains
- Nuts
- Legumes
- Tofu
- Bananas
3. Omega-3
Certain fatty acids, such as omega-3, are highly beneficial for increasing healthy functions in the body, including strengthening blood vessels. While omega-3 is well-known to lower blood pressure, many individuals do not consume enough foods that include this fatty acid.
Omega-3 rich foods include:
- Salmon
- Herring
- Sardines
- Mackerel
- Walnuts
- Chia seeds
Since these foods are not usually consumed on a regular basis for a large percent of the population, omega-3 supplements are a great alternative or addition.
4. Calcium
You may have heard that calcium builds strong bones, but were you aware that it also slightly lowers blood pressure? This essential mineral assists in healthy blood clotting and contracting muscles. However, it is unknown how much calcium is needed to lower blood pressure.
Eating calcium rich foods is the best way to get your recommended dose. These include:
- Milk
- Yogurt
- Cheese
- Oily fish
- Green vegetables
For those who are unable to consume calcium rich foods, calcium supplements are a great alternative.
5. Beetroot
Beetroot is a common natural supplement that improves blood flow and oxygen delivery to the muscles. Because of its function, many athletes will consume beetroot to increase their exercise performance. With the improvement of blood flow comes a lowering of blood pressure in the body, even for those who don’t already have high blood pressure.
Beetroot can be consumed through eating the vegetable, drinking beetroot juice, or taking beetroot supplements.
Use Natural Supplements for High Blood Pressure
If you are living a healthy lifestyle and still have high blood pressure, it is beneficial to incooporate natural supplements into your diet. Whether you are changing your eating habits to include necessary minerals or choose to consume them in supplement form, these listed supplements will help lower you blood pressure in time.
Sources:
(1) https://www.nature.com/articles/s41581-019-0244-2
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