High blood pressure is quite common, and it is one of the major predictive markers for health issues down the road. Here we take a look at the ramifications of high blood pressure, and discuss some of the best supplements that could help manage it.
The Ramifications of High Blood Pressure
High blood pressure (BP), or hypertension, is when the force of blood pumping through a person’s blood vessels is consistently higher than it should be. Nearly half of American adults have hypertension. Left untreated, it can damage the circulatory system and increase the risk of heart disease, heart attack, stroke, and other issues.
A normal systolic (upper number) and diastolic (lower number) blood pressure reading is 120/80 or a few points lower. Elevated systolic BP is between 120-129, and 130 and over is considered hypertension. Many people with high blood pressure have no obvious symptoms; that explains why it has been referred to as a “silent killer.” For this reason, everyone should have their blood pressure regularly checked by a health professional.
There are two forms of hypertension. Primary hypertension develops gradually, and is the direct result of plaque build-up in the arteries. Contributing factors include aging, family history, obesity, a sedentary lifestyle, stress, tobacco and alcohol use, and consuming too much salt. Secondary hypertension is acute, and results from another condition or medication, such as kidney disease, thyroid problems, and some cold medicines and prescription medications.
Healthy lifestyle choices can help you manage and/or avoid hypertension. These include regular exercise; maintaining a low-sodium, heart-healthy diet; maintaining a healthy weight; and getting 7-9 hours of sleep per night.
Supplements to Address High Blood Pressure
Certain supplements can benefit the body such that high blood pressure is mitigated, or prevented. These are not a replacement for healthy lifestyle choices, but can effectively aid in combating high blood pressure.
Magnesium supplementation can be helpful for hypertension because it supports nitric oxide production, which is a signaler for vasodilation (relaxing of the blood vessels). Vasodilation causes blood vessel walls to relax, and allows blood to flow more easily, which can reduce high blood pressure.
Potassium is one of the best minerals and supplements for encouraging healthy blood pressure. Studies have shown that supplementing with potassium can reduce high blood pressure. Potassium is helpful because it helps the body excrete sodium through urine, and excess sodium is a primary contributing factor to hypertension. Potassium supplementation is most likely to help those who consume a lot of sodium.
Coenzyme Q10, or CoQ10, is a compound which the mitochondria of cells need to produce energy. Adequate CoQ10 levels in the body enables the heart to properly pump blood through the body. Studies show that taking CoQ10 could reduce systolic blood pressure, and could possibly reduce diastolic blood pressure as well.
Hawthorn extract: Hawthorn is an herb that has been traditionally used for centuries to support heart health. Some studies have shown that consuming this herb could reduce blood pressure, accomplishing this by reducing inflammation and arterial stiffness. Low-grade inflammation is present in the arterial walls of those with hypertension, and hawthorn could diminish this.
Omega-3 fatty acids found in fish oil, specifically EPA and DHA, have been linked in some studies to clinically significant reductions in systolic and diastolic blood pressure. These fatty acids have the potential both to help reduce high blood pressure and prevent it. They can also reduce inflammation and high blood lipid levels, which benefit heart health.
If you or someone in your family has high blood pressure, or is at risk of it, then consider how the supplements above can be of healthy benefit. It’s recommended that you talk to your healthcare provider before taking a new supplement, since some of these can interact with certain medications.