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Nutrients & Diet for High Blood Pressure

walking to prevent high blood pressureDid you know that untreated high blood pressure increases the risk, not only of heart attacks and strokes, but eye conditions such as advanced macular degeneration, glaucoma, and macular edema?

Studies support a target blood pressure for most people of 120/80 mm Hg, with an optimal level of 115/75 mm Hg for many people.1

After the 2015 landmark SPRINT trial found that lower blood pressure significantly improved cardiovascular outcomes, the threshold for high blood pressure (hypertension) was lowered from 140/90 mm Hg to 130/80 mm Hg. Researchers have pointed out that there is no “one size fits all” for blood pressure targets, so it is important to work with your doctor to manage hypertension.2

Hypertension is typically treated with medication. There are potential side effects to medications, so you should consult your doctor before taking them if you have any underlying health conditions such as diabetes or kidney disease. There are also complementary natural approaches to managing hypertension.

Lifestyle considerations

  • Exercise regularly. It is well known that exercise is a critical tool in reducing blood pressure3 as well as age-related eye disease.4 Aerobic exercise reduces blood pressure,5 protects the retina from deterioration, and reduces intraocular pressure, central retinal vein occlusion, and age-related macular degeneration.6 Isometric resistance training also reduces blood pressure, with an effect that may be greater than that of dynamic aerobic exercise.7
  • Manage stress. Take regular quiet walks. If you feel stressed, remember to stop and breathe. A gentle technique is to focus on your breath, five slow breaths in and 5 slow breaths out. Listening to soothing music can help with relaxation. Leisurely yoga can be very relaxing.  If you are upset, even a 5-minute walk around the block can be very helpful.
  • Meditation. Do some form of meditation and/or yoga daily. A recent review and meta-analysis show that meditation has a significant role in decreasing blood pressure in people older than 60, and yoga especially contributes to reducing blood pressure in people younger than 60.8 Mindfulness meditation,9 transcendental meditation,10 and other forms of meditation are effective.11

Dietary Considerations for Blood Pressure

Eat a healthy diet such as a Mediterranean Diet or DASH diet emphasizing veggies, fruits, whole grains, lean proteins, and low-fat dairy.  Research shows DASH can reduce blood pressure in just four weeks and even aid weight loss. Include in your diet a wide variety of colorful vegetables and fruits. Take advantage of the benefits of the many herbs (fresh is best) and spices that add layers of flavor to your meals as well as blood pressure-normalizing benefits.

  • Reduce salt. Reduce your salt intake. Too much sodium also adversely affects the vasculature, heart, kidneys, skin, brain, and bone.12 Cap your daily sodium intake at 2,300 mg, with an ideal limit of that all-important 1,500 mg.
  • Add potassium. Add more potassium to your diet if you are hypertensive, especially for people with high salt intake.13 Potassium-rich foods include melons, oranges, apricots, avocados, tomatoes, tuna, salmon, beans, milk, and cream cheese.
  • Limit alcohol.  Some researchers feel that the benefits of moderate consumption do not outweigh the negative effects.14
  • Enjoy chocolate. Have some flavanol-rich dark chocolate or cocoa in your diet which causes a small but statistically significant reduction in blood pressure.15
  • Try fermented foods. You might like fermented foods in your diet such as kimchi, kombucha, and sauerkraut. These foods reportedly reduce hypertension in addition to other benefits, but there is not yet substantive research. Kombucha, for example, has antimicrobial and antioxidant benefits.16
  • Other foods include garlic (which also improves arterial flexibility and gut microbiota)17 and flax seed.18
  • Spices. Basil,19 cinnamon,20 cardamom, saffron, and ginger21 22 are examples of beneficial spices. People who consume the most ginger (up to 2–4 grams per day) have the lowest risk of developing hypertension.23
  • Herbs. Celery seed (extract)24 and parsley (contains apigenin)25 are examples of beneficial herbs.

Nutrients Helpful for Hypertension

Medicinal plants. Ginseng,26 astragulus,27 danshen,28 and gingko29 are some of many medicinal plants found to be helpful for hypertension in addition to their other benefits. A number of other herbal nutrients, such as hawthorn, taurine, coleus forskohlii, and cat’s claw, may help lower blood pressure.30 Bacopa monnieri is used to treat various ailments, including anxiety, memory issues, and hypertension in Ayurvedic medicine.31

Magnesium is effective in reducing blood pressure32 according to a meta-analysis of double-blind, placebo-based research.

The flavanones quercetin and rutin may be helpful. Quercetin is found in many fruits and vegetables. Multiple cases show that supplementation with quercetin lowers BP and reduces the risk of cardiovascular disease.33 In addition to rutin’s benefits in managing hypertension, it protects blood vessels from leakage, is antioxidant, and antinflammatory.34

The amino acids L-arginine and l-citrulline improve endothelium-derived nitric oxide production and function on cells that line blood vessels, reducing systemic blood pressure in some models of hypertension.35

CoQ10 is reported to be effective in reducing hypertension, but the quality of research is generally weak.36

High Blood Pressure: To Sum Up

There’s a lot you can do to manage hypertension.  In some cases (work with your doctor) you may be able to decrease the need for prescription medicines.  Paying attention to exercise, lifestyle, and diet goes a long way toward achieving a healthy balance.

Recommended Supplements

Blood Pressure Health 90 vegcaps – A supplement containing grape seed and hawthorn extracts for cardiovascular support.

Blood Nutrients 90 capsules – nutrients that nourish the blood.

Dr. Grossman’s Coleus Ultra Herbal Formula 2oz (60ml) – wild-crafted herbal tincture which contains coleus forskohlii with rutin.

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml) – wild-crafted herbal tincture which contains with bilberry and gingko biloba to helps strengthen blood vessels and support healthy circulation.

Kidney Support Tonic helps reduce blood pressure, improve circulation and overall energy, support the immune system.

Advanced Eye & Vision Support Formula (whole food) 60 vcaps – our whole food, organic, GMO free formula for overall vision support.

Taurine Extra Strength 1000 mg 100 vcaps

Magna-Calm 16 oz  with Magnesium and potassium

Nitric Oxide Supplement – helps support oxygen flow, reduce inflammation and may help reduce blood pressure.

Footnotes

  1. Hansen TW, Kikuya M, Thijs L, Li Y, Boggia J, et al. (2008). Diagnostic thresholds for ambulatory blood pressure moving lower: a review based on a meta-analysis-clinical implications. J Clin Hypertens (Greenwich).  May;10(5):377-81. ↩
  2. Herberth J, Soliman KM, Fülöp T, Basile JN. (2021). How We Got Where We Are in Blood Pressure Targets. Curr Hypertens Rep. Jun 10;23(6):33. ↩
  3. Carpio-Rivera E, Moncada-Jiménez J, Salazar-Rojas W, Solera-Herrera A. Acute Effects of Exercise on Blood Pressure: A Meta-Analytic Investigation. Arq Bras Cardiol. 2016 May;106(5):422-33. ↩
  4. Pardue MT, Chrenek MA, Schmidt RH, Nickerson JM, Boatright JH. (2015). Potential Role of Exercise in Retinal Health. Prog Mol Biol Transl Sci. 134:491-502. ↩
  5. Saco-Ledo G, Valenzuela PL, Ruiz-Hurtado G, Ruilope LM, Lucia A. (2020). Exercise Reduces Ambulatory Blood Pressure in Patients With Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. Dec 15;9(24):e018487. ↩
  6. Gale J, Wells AP, Wilson G. (2009). Effects of exercise on ocular physiology and disease. Surv Ophthalmol. May-Jun;54(3):349-55. ↩
  7. Carlson DJ, Dieberg G, Hess NC, Millar PJ, Smart NA. Isometric exercise training for blood pressure management: a systematic review and meta-analysis. Mayo Clin Proc. 2014 Mar;89(3):327-34. ↩
  8. Park SH, Han KS. (2017). Blood Pressure Response to Meditation and Yoga: A Systematic Review and Meta-Analysis. J Altern Complement Med. Sep;23(9):685-695. ↩
  9. Ponte Márquez PH, Feliu-Soler A, Solé-Villa MJ, Matas-Pericas L, Filella-Agullo D, et al. (2019). Benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension. J Hum Hypertens.  Mar;33(3):237-247. ↩
  10. Schneider JK, Reangsing C, Willis DG. (2022). Effects of Transcendental Meditation on Blood Pressure: A Meta-analysis. J Cardiovasc Nurs. May-Jun 01;37(3):E11-E21. ↩
  11. Shi L, Zhang D, Wang L, Zhuang J, Cook R, Chen L. (2017). Meditation and blood pressure: a meta-analysis of randomized clinical trials. J Hypertens. Apr;35(4):696-706. ↩
  12. Robinson AT, Edwards DG, Farquhar WB. (2019).The Influence of Dietary Salt Beyond Blood Pressure. Curr Hypertens Rep. Apr 25;21(6):42. ↩
  13. Filippini T, Naska A, Kasdagli MI, Torres D, Lopes C, et al. (2020). Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. Jun 16;9(12):e015719. ↩
  14. Fuchs FD, Fuchs SC. (2021). The Effect of Alcohol on Blood Pressure and Hypertension. Curr Hypertens Rep. Nov 11;23(10):42. ↩
  15. Ried K, Fakler P, Stocks NP. (2017). Effect of cocoa on blood pressure. Cochrane Database Syst Rev. Apr 25;4(4):CD008893 ↩
  16. Lavefve L, Marasini D, Carbonero F. (2019). Microbial Ecology of Fermented Vegetables and Non-Alcoholic Drinks and Current Knowledge on Their Impact on Human Health. Adv Food Nutr Res. 2019;87:147-185. ↩
  17. Ried K. (2020). Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. Feb;19(2):1472-1478 ↩
  18. Shayan M, Kamalian S, Sahebkar A, Tayarani-Najaran Z. (2020). Flaxseed for Health and Disease: Review of Clinical Trials. Comb Chem High Throughput Screen. 2020;23(8):699-722. ↩
  19. Umar A, Imam G, Yimin W, Kerim P, Tohti I, et al. (2010). Antihypertensive effects of Ocimum basilicum L. (OBL) on blood pressure in renovascular hypertensive rats. Hypertens Res. Jul;33(7):727-30 ↩
  20. Mousavi SM, Karimi E, Hajishafiee M, Milajerdi A, Amini MR, et al. (2020). Anti-hypertensive effects of cinnamon supplementation in adults: A systematic review and dose-response Meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2020;60(18):3144-3154. ↩
  21. Azimi P, Ghiasvand R, Feizi A, Hosseinzadeh J, Bahreynian M, et al. (2016). Effect of cinnamon, cardamom, saffron and ginger consumption on blood pressure and a marker of endothelial function in patients with type 2 diabetes mellitus: A randomized controlled clinical trial. Blood Press. Jun;25(3):133-40. ↩
  22. Hasani H, Arab A, Hadi A, Pourmasoumi M, Ghavami A, Miraghajani M. Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytother Res. 2019 Jun;33(6):1639-1647. ↩
  23. Wang Y, Yu H, Zhang X, Feng Q, Guo X, et al. (2017). Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study. Nutrition. Apr;36:79-84. ↩
  24. Shayani Rad M, Moohebati M, Mohajeri SA. (2022). Beneficial effects of celery seed extract (Apium graveolens), as a supplement, on anxiety and depression in hypertensive patients: a randomized clinical trial. Inflammopharmacology. Nov 5. ↩
  25. Wang X, Li J, Zhao D, Li J. (2022). Therapeutic and preventive effects of apigenin in cerebral ischemia: a review. Food Funct. Nov 14;13(22):11425-11437. ↩
  26. Verma T, Sinha M, Bansal N, Yadav SR, Shah K, Chauhan NS. (2021). Plants Used as Antihypertensive. Nat Prod Bioprospect. Apr;11(2):155-184. ↩
  27. Zheng W, Huang T, Tang QZ, Li S, Qin J, Chen F. (2021). Astragalus Polysaccharide Reduces Blood Pressure, Renal Damage, and Dysfunction Through the TGF-β1-ILK Pathway. Front Pharmacol. Oct 6;12:706617. ↩
  28. Guo R, Li L, Su J, Li S, Duncan SE, et al. (2020). Pharmacological Activity and Mechanism of Tanshinone IIA in Related Diseases. Drug Des Devel Ther. Nov 5;14:4735-4748. ↩
  29. Eisvand F, Razavi BM, Hosseinzadeh H. The effects of Ginkgo biloba on metabolic syndrome: A review. Phytother Res. 2020 Aug;34(8):1798-1811. ↩
  30. Tabassum N, Ahmad F. (2011). Role of natural herbs in the treatment of hypertension. Pharmacogn Rev. Jan;5(9):30-40. ↩
  31. Mishra D, Tubaki BR. (2019). Effect of Brahmi vati and Sarpagandha Ghana vati in management of essential hypertension – A randomized, double blind, clinical study. J Ayurveda Integr Med. Oct-Dec;10(4):269-276. ↩
  32. Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, et al. (2016). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. Aug;68(2):324-33. ↩
  33. Hosseini A, Razavi BM, Banach M, Hosseinzadeh H. Quercetin and metabolic syndrome: A review. Phytother Res. 2021 Oct;35(10):5352-5364. ↩
  34. Sharma S, Ali A, Ali J, Sahni JK, Baboota S. (2013). Rutin: therapeutic potential and recent advances in drug delivery. Expert Opin Investig Drugs. Aug;22(8):1063-79 ↩
  35. Khalaf D, Krüger M, Wehland M, Infanger M, Grimm D. (2019). The Effects of Oral l-Arginine and l-Citrulline Supplementation on Blood Pressure. Nutrients. Jul 22;11(7):1679. ↩
  36. Ho MJ, Li EC, Wright JM. (2016). Blood pressure lowering efficacy of coenzyme Q10 for primary hypertension. Cochrane Database Syst Rev. Mar 3;3(3):CD007435. ↩