Best supplements for high blood pressure
Experts say that some nutrients found in these supplements can help reduce high arterial hypertension.
A dark summation: almost half of the adults in the United States havehypertension or take medication for hypertension, catalogCDC. This is some 108 million Americans. While you should always consult your doctor before updating yoursupplements diet,Research shows that some nutrients can help reduce high arterial hypertension.
Lifestyle changes can also make a dramatic difference to reduce arterial hypertension. "There are many general health habits that can helpHypertension," notedKristin Gillespie, MS, RD, LD, CCSC, counselor forExerciseWithstyle.com. She said that these include:
- Consume healthy diet rich in nutritious foods and sodium preservatives, simple sugars and processed foods.
- Incorporate regular exercises into your routine
- Adequate sleep
- Find out points of sale to reduce stress, such as meditation or yoga practice
The reduction in the amount of alcohol you drink or abstract from alcohol completely as well as quitting are also important healthy habits (with a series of other health benefits beyond the reduction of arterial hypertension).
Now, when it comes to your diet and your supplementation, learn more about how magnesium, omega-3s, potassium, vitamin C and calcium can play a role in reducing the Arterial hypertension. Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.
Magnesium
You may have heard that magnesium can help you sleep and stay anxious, but it can also help keep your blood pressure at healthy levels. "There is a growing body of literatureproof The effectiveness of magnesium in theprevention andprocessing High blood pressure, "says Gillespie." It feels like the result of an increase in nitric oxide production. Nitric oxide acts as a vasodilator in the body, causing relaxation and expansion of blood vessels, an increase in blood flow and a reduction in blood pressure. »For more magnesium, check19 magnesium advantages You did not know you needed.
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Omega 3
"Omega-3 fatty acids have various functions in the body, including keeping strong blood vessels. AReliable search source suggests that they too may be able to help the decline in blood pressure, "saidShannon Henry, RD, withEzcareclinic, which offers online health and health care services for weight loss plans, nutritional / diet therapies and treatments.
For omega-3s through your diet, look for fatty fish such as salmon and sardines, nuts and seeds, chia seeds and nuts, noted Henry. See this:26 Top omega-3 foods to combat inflammation and support cardiac health.
Potassium
"Potassium is widely known for its effect on blood pressure;a lot of studies havesupported A link between increased potassium consumption (foods or supplements) and a decrease in blood pressure, "says Gillespie, also explaining that this is due to the fact that potassium works to stimulate sodium excretion From the body, thus helping the blood vessels to relax. It should be easy to get enough potassium in a healthy and balanced diet. Pass the bananas, please. AndLawyer, sweet potatoes and spinach.
READ MORE:Best supplements for sleep, according to experts
Vitamin C
Who knew that this vitamin could potentially help keep arterial hypertension at the bay? "Research Suggested that those with low vitamin C levels have more predisposition to high blood pressure than those with optimal levels, "said Gillespie." In aliterature review On eight studies, vitamin C supplementation has been associated with a significant decrease in blood pressure levels. The researchers havesuggestedThis is because vitamin C acts as a diuretic, excrets of excess fluid and salt from the body to a decrease in blood pressure. "
READ MORE:Best supplements to reduce inflammation, say dietitians
Calcium
"The human body needs calcium for strong bones and strengthen blood circulation, muscle contraction and heart rate," Henry said the important mineral.
Most people will have all the calcium they need their diet, said Henry, callingCalcium-rich foods Such as milk, yogurt, cheese, green leafy vegetables and canned fat fish. It is worth noting that "aREVIEW 2015 I found that an increase in calcium consumption can reduce blood pressure, but only a bit. The authors realize that more studies are needed before physicians can be sure how it works and how many people should take, "added Henry.
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