High blood pressure or hypertension can damage the blood vessels and with time, can put you at a greater risk of heart attack and severe kidney diseases. A person suffering from hypertension can reduce it by following a healthy diet which includes calcium, magnesium and potassium, and some physical activities. Sometimes the condition does not carry any symptoms and might be undetected for years. You should consume specific vitamins and minerals regularly. If you are taking a healthy diet, then no need to worry about, but if you rely on canned food, processed foods, and even medications then there is a problem that you might not be getting enough micronutrients.
A person suffering from hypertension can manage easily by doing some lifestyle changes that are:
- Eating a healthy balanced diet
- Regular physical activity
- Limiting liquor consumption
- Managing stress
- Reducing salt consumption
- Quitting smoking
- Minimizing the intake of processed and canned food.
Here are some of the main vitamins and minerals that are good for lowering blood pressure.
Vitamin D
Sometimes low Vitamin D levels can be the cause of hypertension. You can increase your Vitamin D levels in your regular diet. You can also purchase Vitamin D supplements. Yet it is important to always check it with your doctor before taking any type of supplements.
Potassium
Potassium is needed or normal muscle functioning and relaxing the blood vessels. Prunes, sweet potatoes, apricots are the chief source of potassium. For the people suffering from kidney diseases, potassium can harm. Must consult with your doctor.
Magnesium
Magnesium helps in regulating blood pressure, blood sugar level, muscle functions and many more. You can the mineral from green vegetables, legumes and some grains.
Calcium
Calcium helps in tightening and relaxing the blood vessels. It is very important for bone health. You can get calcium from dairy products, salmon, green leafy veggies.
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Supplements to Decrease Blood Pressure
Ubiquinone
It is an antioxidant that is needed by the cell to produce energy. You can purchase the capsule from your nearby medical stores.
Fiber
Increase the fiber intake in your diet can help in preventing hypertension. You can take leafy green vegetables and fresh fruit that are rich in fiber.
Folic Acid
Sometimes the increased blood volume during pregnancy may lead to high blood pressure. Folic acid is one of the recommended supplements given by doctors during pregnancy.
Anthocyanins
Anthocyanins are present in certain fruits and vegetables such as cherries, blueberries and pomegranate.
Omega-3
Omega-3 is mainly responsible for keeping your blood vessels healthy. You can get plenty of Omega-3 from fish like salmon, sardines and mackerel. Nuts, chia seeds and walnuts are other good sources for omega-3.
Probiotics
Probiotics are the living organism, such as bacteria that keep our gut healthy. People typically take probiotics in the form of fermented products and yogurt or as additives to their diet. They can include several microorganisms, each with a specific effect. Among the most common are the Lactobacillus and Bifidobacterium bacteria, and Saccharomyces boulardii. Studies show that they can lower blood pressure.
High blood pressure is very common nowadays, the important thing is staying healthy. Natural supplements are a derived way of controlling elevated blood pressure. But some of them may interact with blood pressure drugs such as ACE inhibitors and beta-blockers. Supplements provide a safe method of controlling elevated blood pressure. But other drugs, such as ACE inhibitors and beta-blockers, can interfere with blood pressure medicine. If you’re already taking blood pressure drugs, speak to the doctor regarding complications associated and signs of risks before taking a supplement.
