Do you have HBP? Here’s the good news: high blood pressure is preventable. A reduction of just 10mmHg can significantly reduce your risk of a heart attack or stroke. This means that managing your HBP is more important than ever.
Luckily, there are all-natural remedies that can aid in the reduction of high blood pressure. Here are some chemical-free additions that you can make to your daily routine to naturally reduce your high blood pressure:
Probiotic Kefir
Studies have shown that supplementing with a probiotic can significantly reduce blood pressure.1https://www.healthline.com/nutrition/supplements-lower-blood-pressure This approach is most effective when multiple strains of probiotics are taken – Chuckling Goat Kefir provides 27 naturally occurring beneficial live cultures! As kefir is a live product, full of bacteria thriving in their own medium, the numbers of each strain are constantly increasing too.
Fish Oil
Fish oil aids in the reduction of blood pressure and can ease some of the common side effects associated with prescription drugs.2https://www.nutriadvanced.ie/news/3-heart-disease-the-facts/ A 2016 study found that intakes of EPA + DHA fish oils can reduce blood pressure in those with hypertension. Consuming 2-3 portions of oily fish per week, or 2 capsules of fish oil per day may reduce systolic blood pressure by 5mm Hg and thereby a 20% decrease in CVD risk at middle age.3https://pubmed.ncbi.nlm.nih.gov/26817716/ Work some of the following into your weekly meal plan – salmon, herring, mackerel, trout, and sardines.
CoQ10
CoQ10 has an incredible capacity to improve heart function. It has been shown to help lower blood pressure, reduce oxidation damage in the arteries, improve angina symptoms, and boost energy levels. Supplementing with an oil-based form of CoQ10 is often recommended to achieve health-promoting levels.4https://www.nutriadvanced.ie/news/3-heart-disease-the-facts/ This is important if you’re taking statin medications as they block the production of CoQ10 in the body. These supplements are best taken with a meal!
Valerian
Valerian is one of the most effective natural remedies for high blood pressure, where this is linked with anxiety and stress. This herb can be taken orally with no known side effects – take 2-4 capsules/day.5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4655638/ Valerian is one of the naturally relaxing ingredients in our Sing Me to Sleep Tea.
Garlic
Garlic may also be effective in reducing high blood pressure, as well as lowering cholesterol and controlling nervous anxiety. Research carried out in humans proved that dietary garlic does decrease blood pressure.6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4655638/ Garlic can be easily consumed through diet or in capsule form multiple times per day.
Magnesium
Magnesium is a substantial mineral for many bodily functions, including the regulation of blood pressure. Supplementing with magnesium will increase nitric oxide production, and may thereby help lower blood pressure. Taking 365-450 mg of magnesium per day has been shown to significantly lower blood pressure in those with chronic medical conditions. Boosting your dietary intake of magnesium has been shown to reduce hypertension risk by 5% for every 100mg eaten.7https://www.healthline.com/nutrition/supplements-lower-blood-pressure
Potassium
Potassium is a well-known supplement for regulating blood pressure. Potassium is beneficial in this way as it helps the blood vessels to relax, and promotes the excretion of sodium through the urine.8https://www.healthline.com/nutrition/supplements-lower-blood-pressure Try to increase your intake through food (beans, lentils, potatoes, spinach, bananas, avocados) or by taking a supplement.
Cayenne
Cayenne is another noteworthy herb, known to reduce levels of blood cholesterol and therefore assist in reducing blood pressure. Cayenne can be taken with no known side effects, taking 2-3 capsules 3-4 times a day.9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4655638/ It also adds delicious flavour to meals!
Get your blood pressure checked regularly, especially if you are over the age of 35. Hypertension causes most problems when left untreated! Research highlights the blood pressure lowering powers of several foods and supplements. If you are already taking medication for HBP, we suggest that you check with your GP before implementing any new protocols.
Read more about how simple, healthy lifestyle changes can lower your high blood pressure in our blog post here!
Questions? Get in touch with our Nutritional Therapists via live chat 8 am to 8 pm weekdays.
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