Foods and Supplements to Help Lower Your Blood Pressure

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High blood pressure, or hypertension, is a common condition that can lead to serious health issues if not managed properly. 

While medication is sometimes necessary, incorporating the right foods and supplements into your diet can significantly help in reducing blood pressure naturally. 

Below, we’ll explore some of the most effective dietary choices and supplements that can support healthy blood pressure levels.

I am writing this blogpost because I have high blood pressure, having been diagnosed in my early 30s, so I am keen on looking at way to reduce blood pressure and share it with readers of That's Food and Drink. 

1. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with potassium, which helps your body get rid of excess sodium through urine. This process can lower blood pressure. Opt for fresh, lightly cooked, or steamed greens, as canned varieties can often contain high levels of sodium.

How to include:

Add spinach or kale to your morning smoothie.

Serve sautéed Swiss chard as a side with your dinner.

Create a mixed green salad with a drizzle of olive oil and lemon juice.

2. Berries

Berries, especially blueberries and strawberries, contain flavonoids, which have been shown to help prevent hypertension and even lower blood pressure. These antioxidants improve blood vessel function and reduce inflammation.

How to include:

Top your morning porridge or yoghurt with a handful of berries.

Add them to salads or use them in healthy desserts.

3. Beetroot

Beetroot is rich in nitrates, which relax blood vessels and improve blood flow, thereby lowering blood pressure. Drinking beetroot juice has been shown to reduce systolic blood pressure within just a few hours of consumption.

How to include:

Drink a glass of fresh beetroot juice in the morning.

Roast beetroot and add it to salads or enjoy as a side.

4. Oats

Oats are high in fibre, particularly beta-glucan, which has been shown to reduce both systolic and diastolic blood pressure. Whole grains, like oats, can also help improve heart health and support weight management, another key factor in managing blood pressure.

How to include:

Start your day with a warm bowl of porridge made from rolled oats.

Add oats to smoothies or use them as a base for homemade granola.

5. Garlic

Garlic is known for its blood pressure-lowering properties due to its ability to increase nitric oxide production, which helps blood vessels relax and improve circulation. Garlic can also lower cholesterol, further benefiting heart health.

How to include:

Incorporate fresh garlic into your cooking.

Crush a clove and add it to salad dressings, soups, or roasted vegetables.

6. Bananas

Bananas are another excellent source of potassium, which can help lower blood pressure by balancing the effects of sodium in your body. Potassium is essential for heart health and plays a key role in muscle function.

How to include:

Enjoy bananas as a snack.

Slice them over porridge or add them to smoothies.

7. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to reduce blood pressure by lowering inflammation and improving blood vessel function. Omega-3s are also known to reduce levels of harmful triglycerides and improve overall heart health.

How to include:

Eat oily fish at least twice a week.

Try grilled salmon or mackerel with a side of greens for a heart-healthy meal.

Supplements to Consider

In addition to a healthy diet, certain supplements can further support blood pressure management. Always consult with a healthcare professional before adding any supplements to your routine.

1. Magnesium

Magnesium helps relax blood vessels, and a deficiency may be linked to increased blood pressure. Studies suggest that magnesium supplements can help lower blood pressure, particularly in those with hypertension.

2. Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that plays a vital role in energy production and has been shown to reduce blood pressure. It works by dilating blood vessels and improving circulation.

3. Omega-3 Fish Oil

As mentioned above, omega-3 fatty acids from fatty fish are great for heart health. If you don’t eat enough oily fish, an omega-3 supplement may help lower blood pressure and reduce the risk of cardiovascular disease.

4. Potassium

While potassium can be obtained through food, potassium supplements may be helpful for those who struggle to get enough through diet alone. Potassium helps balance sodium levels in the body and supports overall heart function.

5. Hibiscus Tea

Hibiscus tea has been used traditionally to manage blood pressure. Studies have shown that drinking hibiscus tea can help reduce both systolic and diastolic blood pressure, especially in people with mild to moderate hypertension.

Final Thoughts

While there’s no one-size-fits-all solution to lowering blood pressure, adopting a diet rich in potassium, magnesium, and omega-3 fatty acids, along with the right supplements, can make a big difference. Regular physical activity, managing stress, and reducing salt intake are also critical for long-term blood pressure control. Always consult your doctor before making significant changes to your diet or starting any new supplements, especially if you are already on medication for hypertension.

Foods, Drinks, and Supplements to Help Reduce Blood Pressure

Image courtesy of Image by Dmitriy & Pixabay

High blood pressure, or hypertension, is a common health issue that can lead to serious complications such as heart disease, stroke, and kidney damage. 

Obviously you need to make an appointment with your doctor for a proper diagnosis and treatment plan. Most doctor's surgeries in the UK have specialist nurses who hold high blood pressure clinics to offer regular blood pressure checks, ensure your medication is working, etc.

Fortunately, there are natural ways to manage and reduce blood pressure which will help supplement whatever treatment your Doctor and high blood pressure nurse prescibes.

A balanced diet, coupled with the right foods, drinks, and supplements, can play a significant role in maintaining healthy blood pressure levels. Here are some dietary choices that can help:

Foods

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are rich in potassium, which helps the kidneys eliminate more sodium through urine. This process reduces blood pressure. Incorporating these greens into your diet through salads, smoothies, or as side dishes can be beneficial.

Berries

Berries, especially blueberries, are packed with antioxidants known as flavonoids. Studies suggest that these compounds can help prevent hypertension and lower blood pressure. Enjoy berries as a snack, in cereals, or blended into smoothies.

Beetroot

Beets are high in nitrates, which the body converts to nitric oxide. Nitric oxide helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure. Drinking beetroot juice or adding cooked beets to salads and dishes can be effective.

Oats

Oats are high in fibre, particularly beta-glucan, which can lower blood cholesterol and, in turn, reduce blood pressure. Starting your day with a bowl of oatmeal is a heart-healthy choice.

Bananas

Bananas are another excellent source of potassium. This mineral is crucial for managing blood pressure levels. Adding bananas to your diet is easy; they make a great addition to cereals, smoothies, or as a convenient snack.

Garlic

Garlic has been used for its medicinal properties for centuries. It contains allicin, which can help reduce blood pressure by relaxing blood vessels. Incorporate garlic into your cooking to take advantage of its benefits.

Yoghurt

Low-fat yoghurt is a good source of calcium, which is important for blood pressure regulation. Choose plain, unsweetened yoghurt to avoid added sugars, and consider it as a snack or part of a balanced breakfast.

Drinks

Hibiscus Tea

Hibiscus tea is known for its antihypertensive properties. It contains anthocyanins and other antioxidants that help lower blood pressure. Enjoy a cup of hibiscus tea daily to reap its benefits.

Pomegranate Juice

Pomegranate juice is rich in antioxidants, particularly punicalagins, which are known to support heart health and reduce blood pressure. Drinking a small glass of pomegranate juice can be a tasty way to support your cardiovascular system.

Green Tea

Green tea contains catechins, which have been shown to improve blood vessel function and lower blood pressure. Regular consumption of green tea can contribute to better heart health.

Water

Staying hydrated is essential for overall health and can help maintain optimal blood pressure. Drinking adequate water throughout the day ensures that your body functions properly.

Supplements

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements, are known for their heart-healthy benefits. They help reduce inflammation and lower blood pressure. If you don’t consume enough fatty fish, consider taking a high-quality fish oil supplement.

Magnesium

Magnesium is vital for numerous bodily functions, including blood pressure regulation. It helps relax blood vessels and balance sodium levels. Magnesium supplements can be helpful for those who do not get enough from their diet.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that supports heart health and improves blood vessel function. Some studies suggest that CoQ10 supplements can lower blood pressure.

Potassium

While it’s best to get potassium from foods, supplements can be useful if dietary intake is insufficient. Potassium helps counteract the effects of sodium and lowers blood pressure.

L-Arginine

L-arginine is an amino acid that the body converts into nitric oxide, which helps relax blood vessels. Supplements containing L-arginine can support blood pressure management.

Conclusion

Incorporating these foods, drinks, and supplements into your daily routine can help manage and reduce blood pressure naturally. However, it is essential to consult with a healthcare professional before making significant changes to your diet or starting new supplements, especially if you have existing health conditions or are taking medication. Combining these dietary strategies with regular exercise and stress management techniques can provide a comprehensive approach to maintaining healthy blood pressure levels.

World Hypertension Day: A Holistic Approach with Foods, Herbs, and Minerals

Image courtesy Thomas H. and Pixabay

Every year, on May 17th, World Hypertension Day is observed to raise awareness about the importance of monitoring blood pressure and preventing hypertension, a condition that affects millions worldwide. 

Hypertension, or high blood pressure, is often referred to as a "silent killer" because it typically has no symptoms but can lead to severe health complications like heart disease, stroke, and kidney failure if left untreated. 

While medication is often necessary to manage hypertension, adopting a healthy lifestyle, including dietary changes, can significantly support blood pressure management. In this blog post, we'll explore some foods, herbs, and minerals that can help in maintaining healthy blood pressure levels.

Foods:

Leafy Greens: Incorporating leafy greens such as spinach, kale, and collard greens into your diet can be beneficial due to their high potassium content. Potassium helps the body balance sodium levels and relax blood vessel walls, thus lowering blood pressure.

Berries: Berries like blueberries, strawberries, and raspberries are rich in antioxidants called flavonoids, which have been associated with lower blood pressure levels. They also contain fiber, which can aid in blood pressure management.

Oats: Oats are a great source of soluble fiber, which can help reduce both systolic and diastolic blood pressure. Enjoying oatmeal for breakfast or adding oats to smoothies can be a delicious way to incorporate them into your diet.

Fatty Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to lower blood pressure levels and reduce inflammation in the body.

Garlic: Garlic contains allicin, a compound that may help relax blood vessels and lower blood pressure. Incorporating fresh garlic into your meals or taking garlic supplements can be beneficial for blood pressure management.

Herbs:

Basil: Basil is not only a flavoruful herb but also contains compounds like eugenol, which may help lower blood pressure by relaxing blood vessels and improving blood flow.

Hibiscus: Hibiscus tea has been studied for its potential to lower blood pressure. It contains antioxidants like anthocyanins and flavonoids, which may help relax blood vessels and reduce hypertension.

Cinnamon: Cinnamon is not only delicious but also may help lower blood pressure by improving blood vessel dilation and reducing inflammation in the body.

Minerals:

Potassium: Potassium is essential for regulating blood pressure. In addition to leafy greens, potassium-rich foods include bananas, sweet potatoes, avocados, and beans.

Magnesium: Magnesium plays a crucial role in blood pressure regulation and muscle function. Foods rich in magnesium include nuts, seeds, whole grains, and dark chocolate.

Calcium: Calcium is necessary for maintaining healthy blood pressure levels and proper muscle function. Good sources of calcium include dairy products, leafy greens, and fortified foods.

On World Hypertension Day, let's commit to prioritizing our heart health by adopting a holistic approach to blood pressure management. Along with regular exercise and stress reduction techniques, incorporating these foods, herbs, and minerals into our diets can support healthy blood pressure levels and contribute to overall well-being. Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have existing health conditions or are taking medication for hypertension.

Nearly Two-Thirds of People Aged 30-50 Could have Undiagnosed Blood Pressure warns top BP charity

A massive and worrying 63% of UK adults aged between 30–50 don't know their current blood pressure numbers and could be living daily with undiagnosed blood pressure, which  is increasing their chances of strokes, heart attacks and heart failure which, ironically, are amongst their most feared health conditions (i.e. heart attacks, 31% and stroke, 24%). 

That’s according to a NEW consumer poll by national charity, Blood Pressure UK to mark Know Your Numbers! Week (4-10th September).

With unhealthy lifestyles and poor diet contributing to more young people in their 30s, 40s and 50s being diagnosed with hypertension and around 1 in 3 people in the UK now living with high blood pressure, the charity urges adults of all ages to make the time to check their blood pressure, ideally with a home blood pressure monitor as it’s the easiest way to find out your blood pressure numbers. 

Since high blood pressure is largely without symptoms and the single biggest preventable cause of deaths in the UK, the more people test themselves, the more chance they'll have of controlling it and avoid unnecessary premature death, says Blood Pressure UK. Currently 6.5 million people in the UK remain undiagnosed.

Whilst age is one of many factors in rising blood pressure as our vascular system, which includes the heart and blood vessels, changes, it doesn't discriminate. 

That's why adults of ALL ages must Know Their Numbers. In fact, 72% of respondents agree blood pressure isn't only a concern for older people (i.e., those who are 50+).

Despite this and the high percentage of respondents who don't know their blood pressure numbers, 68% agree knowing their blood pressure numbers is vital, whilst two-thirds (66%) of those surveyed claim to understand that persistently high blood pressure can result in heart attacks.

‘My Blood Pressure’ developed alongside clinical experts and brought to you by Kinetik Wellbeing – with the exclusive support of Blood Pressure UK – will also launch as part of Know Your Numbers! Week (4-10th September). 

This user-friendly (and totally free) service empowers users to take control of their heart health and gives them the tools to understand and manage their blood pressure effectively. For more details visit: mybloodpressure.co.uk

Substantial evidence supporting the use of home blood pressure monitoring has shown it gives a better reflection of blood pressure, as being tested in somewhere like a GP surgery or pharmacy which can make patients feel anxious and can affect the result. 

Also, it allows patients to monitor their condition more easily over the longer term. According to NHS England, regular home blood pressure monitoring across a population of 50,000 patients could prevent up to 500 heart attacks and 745 strokes over five years.

Research studies also show eating too much salt can also be a major cause of high blood pressure, particularly the rise in blood pressure with age. As a nation, if we cut one gram of salt from our average daily salt intake, this would cause a fall in blood pressure and there would be approximately 6,000 fewer deaths from strokes and heart attacks each year in the UK.

Phil Pyatt, CEO of Blood Pressure UK said: “Given high blood pressure does not show any clear symptoms, hence being dubbed the ‘silent killer’ all adults, regardless of their age, need to take control of their health by checking their blood pressure regularly, either at home, at a pharmacy or at their GP. Furthermore, simple improvements in diet and lifestyle like eating less salt, more fruit and vegetables and doing more exercise can really help keep blood pressure down.”

Professor Graham MacGregor, Chairman of Blood Pressure UK says: “Half of all strokes and heart disease are due to high blood pressure which can easily be reduced, particularly by reducing your salt intake and if necessary, taking tablets which rarely have side effects. This will reduce your risk of developing a heart attack, heart failure or a stroke, which can either be fatal or cause life-changing disabilities. This is completely avoidable; it is not the time to dither and delay, it could save your life."

Hemini Bharadia, Marketing Manager for Blood Pressure UK explains: "We encourage the public to make the time to control their health and get their blood pressure checked ideally via home blood pressure monitoring or at their local pharmacy or GP. Home blood pressure monitoring is an effective and inexpensive way to manage your blood pressure and the evidence behind it continues to get stronger.”

To find out more you can visit: bloodpressureuk.org

(Image courtesy of Thomas H. from Pixabay)