There are many effective and natural ways to lower blood pressure , including lifestyle changes, dietary changes, exercise and stress reduction. On top of those things, the best way to address blood pressure issues is to add healthy supplements that relax the blood vessels, increase nitric oxide in the blood, and decrease inflammatory factors. There are literally dozens of supplements that can help, but here are the top ones that offer the biggest bang for your buck and your health—.
Note: Be sure to consult a health practitioner before taking any health supplements, as some may interact with medications such as blood sugar-lowering drugs, antibiotics, blood pressure medications, hormone replacement therapy, and steroids. Magnesium is one of the essential minerals we need to maintain health. Most medical practitioners will even admit that magnesium is beneficial if you ask them.
Numerous studies have shown a positive connection between magnesium supplementation and a lowering of blood pressure. The standard dose of magnesium supplementation is mg per day. It is best to start with small doses and increase gradually to avoid side effects. Potassium- Potassium will also help to balance out the negative effects of salt or sodium. Potassium helps to pull out excess sodium in the body, which in turns helps to reduce fluid in the body.
People with high blood pressure who eat a diet high in potassium will have an average of about a 7-point drop in systolic blood pressure and a 2-point drop in diastolic. Because your body is effectively filtering out sodium and extra fluids, this lowers blood pressure, similar to what prescribed diuretics do. Curcumin- Curcumin, the active ingredient in turmeric, has been hailed as one of the most powerful anti-inflammatory supplements available.
Many studies have shown that curcumin is highly protective for the heart and blood vessels , helping to reduce blood pressure. Curcumin helps reduce hypertension by regulating the angiotensin receptors that relax blood vessels.
Turmeric has been shown to be as effective as some blood pressure medications. Turmeric is considered safe when used appropriately and according to the label. According to Dr. Andrew Weil, M. The dried spice is not effective for treating specific conditions but is good for general health.
Resveratrol— Resveratrol is known as the anti-aging substance found in red wine and other dark skinned fruits. Resveratrol is a powerful antioxidant and a potent polyphenol to protect against free radical damage. Previous health studies have looked at resveratrol as having properties that protect blood vessels.
In this study, resveratrol is looked at as an agent to help lower blood pressure and to help create better blood vessel function. Resveratrol increases the amount of nitric oxide in the blood , which is a very strong vasodilator increases size of blood vessels to lower blood pressure. Increased dilation of the blood vessels in turn reduces resistance to blood flow, which in turns lowers blood pressure.
Standardized supplements for resveratrol come in 20mg to mg capsules. It is recommended by most health practitioners to stick with the lower dosage of 20 mg. Omega 3 fatty acids have been found to reduce blood pressure as effectively as other lifestyle changes including exercise, sodium reduction, and alcohol limitation, according to an analysis of several studies, published in the American Journal of Hypertension.
Study findings also showed that those people with the highest measurable serum levels of omega 3 fats had the lowest blood pressure readings. The fish oil may work by improving blood vessel function and reducing inflammation, among other things. Primitive and traditional cultures that rely on the same diets as they did hundreds of years ago, had relatively no problems with blood pressure.
This has increased dramatically in modern societies in part because of processed foods and sedentary lifestyle. In addition, risk factors such as weight, waist circumference, C-reactive protein CRP , glycated hemoglobin HbA1c , blood pressure, glucose tolerance, insulin secretion, insulin sensitivity and lipid profiles also improve.
Researchers from the University of California San Francisco School of Medicine conducted a study on the possible benefits of a Paleo diet. In this well-designed study, Dr. The Paleo diet benefits for blood pressure did not surprise researchers since the diet was naturally low in sodium and high in potassium. Beets— Beets have been found to contain a large amount of nitric oxide. Nitric oxide causes blood vessels to relax and open up, lowering blood pressure and helping the body carry more oxygen to parts of the body where it is needed—like muscles, your heart and your brain.
Watermelon —Watermelon can be a highly effective blood pressure reducer. Watermelons contain lycopene, which is a powerful anti-inflammatory and antioxidant, known for protecting the cardiovascular system, bone health, and preventing cancer.
Watermelon also contains citrulline, which is an amino acid. Citrulline from watermelon, especially the white part of watermelon, is converted into arginine which helps create nitric oxide to open up blood vessels. Garlic— Garlic is an amazing food for so many reasons. It contains sulfur compounds, amino acids, massively powerful antioxidants, and tons of vitamins and minerals. It also contains allicin , the kingpin of these natural chemical compounds.
Allicin helps reduce blood pressure and prevent heart disease. Garlic also contains unique substances that work like the popular angiotensin-converting enzyme ACE inhibitors. The gamma-glutamylcysteine in garlic is a natural ACE inhibitor without the negative side effects of the pharmaceutical ACE inhibitors.
Note: If you are taking a blood thinner or ACE inhibitor for blood pressure, be sure to consult your physician before beginning garlic supplements. Pomegranate Juice —Pomegranate is another healthy food that has true medicinal qualities, without the negative effects. Pomegranates contain powerful polyphenols that have very strong antioxidant, anti-inflammatory abilities.
Avoid pomegranate juices that contain added sugars. Green Tea— Already well known as a healthy beverage to drink, add green tea to the list of natural foods that have a medicinal-like effect on high blood pressure. Green tea contains many powerful polyphenol antioxidants that are known for their health-protective benefits. Best results occur when drinking about cups of high quality green tea a day. Melissa Blood Pressure Monitor Specification sheet 1 pages. Melissa Automatic Blood Pressure Monitor.
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This large-print version of the blood pressure log was designed to allow you to write larger and add more notes than the 2-column version. The Blood Pressure Chart can be a great aid in gaining control over your blood pressure, and ultimately your health.
Medicine, herbal remedies, caffeine, exercise, diet and many other things can affect your blood pressure. Make sure to track these things in the notes next to your blood pressure entries.
This may help you see what kind of affect they have. You can take your blood pressure at anytime. The following tips will give you more accurate results:. View Blood Pressure Chart Data - full size. View High vs. Low Blood Pressure Chart - full size. PDF blood-pressure-log.
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