High blood pressure has become a common problem among adults, especially above sixty-five. Generally, when it comes to heart challenges, the best advice is to prevent yourself from getting it in the first place. However, the second-best advice is to reverse heart disease in its early stages before its symptoms cause problems. Luckily, a person can lower pressure blood through natural ways with changes in diet (plus herbs and supplements), exercise and lifestyle. Unfortunately, most drugs used to treat high blood pressure are not as effective as expected. In many cases, blood pressure remains high despite these drugs, and in some cases, the drugs have actually caused heart attacks.
High blood pressure should not be considered a normal part of ageing; it can be controlled. This article aims to introduce you to natural ways that will ultimately lower blood pressure through herbs and supplements. Other provided tips in this article will help you manage your diet and lifestyle to strengthen and support your cardiovascular system.
Related: What is the Three Hypers?
How Can I Lower Blood Pressure?
High blood pressure is usually caused when our arteries are clogged with cholesterol. It is almost similar to what a blocked pipe does to a water system. So, for you to treat high blood pressure, you need antioxidant and anti-inflammatory agents to flush and unblock your blood vessels. Taking those therapies prevents cholesterol deposits from forming on artery walls and promotes free flow of blood around the body. Below are some researched-backed supplements which can clear up the heart and lower blood pressure.
Supplements You Can Use To Lower Blood Pressure
1.Fish Oil (Omega-3 Fatty Acid) Supplements
Many research studies support that fish oil can lower blood pressure. During these studies, it was noticed that fish oil optimizes the healthy functioning of our blood vessels. It does so by making the walls of arteries and veins widen once the body sense that there is a need to increase blood flow and lowers blood pressure. These fatty acids keep the cell membranes pliable so that blood can pass easily through blood vessels. The body will only be able to carry out this function if we take enough fish oil from food and supplements. Apart from this, omega-3 fatty acids are very beneficial to the eyes and the brain. To date, omega-3 fatty acids are considered a safe therapy with no significant side effects reported after supplementation.
Recommended Supplement: Kirkland Signature Omega-3 Super Concentrated Deep Sea Fish Oil 1200mg-- It is one of the highest quality, odourless fish oil containing 1200mg EPA and DHA combined. These soft capsules could be such a good choice for achieving normal heart rate while promoting your eye health.
2. Garlic Supplements
Garlic is a powerful blood-pressure-lowering agent. This spice contains a lot of nutrients that could improve health. Notably, garlic contains a substance called "ajoene". Research suggests that this chemical helps prevent clot formation that could lead to stroke and heart attack. Most people who try the native technique of eating garlic report lower systolic pressure by an impressive 20 to 30 mm Hg and diastolic pressure by 10 to 20 mm Hg. They also recommend that patients consume three to ten cloves of fresh garlic daily to see results.
To increase garlic's benefits, we suggest that you combine it with onion whenever possible. Onion has its own heart-friendly medicinal properties. Onion promotes blood-thinning and helps to purify the blood. Once you are done, take a breath-freshening product to reduce the smell. Taking a garlic supplement is also safe and reliable for those who want to treat high blood pressure. Most garlic supplements for the heart are formulated with other antioxidant and anti-inflammatory ingredients that can lower blood pressure.
3. Coenzyme Q10 Supplements
The heart needs energy to function and maintain a good level of blood pressure. Coenzyme Q10 could help the heart in this regard. This vitamin-like substance is found in nearly every cell in the body. Coenzyme Q10 helps to lower blood pressure in two different ways. Firstly, energy production is this enzyme's main role. This substance can be found concentrated in the mitochondria of heart cells, where it generates energy for the heart to pump blood. Secondly, Coenzyme Q10 is a potent antioxidant that fights against free radical damage in heart cells. Unfortunately, our body loses the ability to absorb coenzyme Q10 as we grow older. This is why you need a coenzyme Q10 supplement as a senior adult. There are now many coenzyme Q10 supplements available on the market. Always make sure you choose a trusted brand for your supplements to avoid selecting a product with fillers in place of the enzyme. Take 50 to 100 milligrams three times daily.
4. Lecithin Supplements
Lecithin is a nutrient found in foods like soybeans, lentils, green beans and eggs. It is made up of fatty substances and other organic compounds which can lower blood pressure. For example, Lecithin works by preventing and removing the buildup of cholesterol and other fats in the blood vessels. Due to this function, this nutrient is capable of preventing gallstones and other heart problems in the body. Lecithin also increases energy levels and aids in the digestion of fats.
Recommended Supplement: Swisse – Ultiboost Soy Lecithin 1200mg Softgels—a 100% natural lecithin product produced from soybeans. The reliable choice comes without added lactose, gluten, yeast, eggs, artificial colours or artificial flavours. Its regimented use is designed to stabilize cholesterol and maintain stable blood pressure.
5. Vitamin B3 (Niacin) Supplements
Niacin and niacinamide are the two main forms of vitamin B3. Niacin can prevent recurrent heart attacks. Niacin also helps to regulate cholesterol levels in the body. This way, niacin is believed to prevent buildup of cholesterol and other fats that could cause high blood pressure. Some rich sources of vitamin B3 include peanuts, brewer's yeast, fish, and whole grains. Both forms of vitamin B3 are available individually as tablets and capsules. The recommended dose for adults includes 15 milligrams (for women) and 20 milligrams for men. Alternatively, you may take a multivitamin or B-complex supplement that contains niacin and/or niacinamide. Also, make sure you take niacin with food to reduce the chance of stomach upset.
What is Hypertension (High Blood Pressure)?
Hypertension occurs when blood flows at very high pressure through blood vessels in the body. In other words, when blood presses against the walls of the blood vessels at a level that is greater than normal, it is known as hypertension or high blood pressure. One of the main reasons for high blood pressure is our arteries are clogged with cholesterol. This forces the heart to work harder and harder to pump the blood through narrow vessels, raising blood pressure. Other factors that can lead or contribute to hypertension include smoking, obesity, high salt intake, use of contraceptives, stress, and excessive intake of coffee or tea.
What Blood Pressure Is Considered “High”?
While using a blood pressure monitor, you would have noticed that the reading consists of two numbers. They are the systolic pressure (the higher number, reflecting the pressure when the heart contracts) and the diastolic pressure (the lower number, reflecting the pressure as the heart rests between beats).
On average, a normal blood pressure reading is defined as 120/80mmHg. So, if you are below 80 years and your blood pressure is 140/90mmHg or higher, it means you have high blood pressure. For people above 80 years of age, a blood pressure reading of 150/90mmHg or higher is considered high blood pressure. Thus, anytime your blood pressure falls between 120/80mmHg and 140/90mmHg, it is advisable to see a doctor for a checkup and advice to lower it.
Helpful tips you can use to Lower blood pressure.
- Always know your blood pressure. Buy a blood pressure monitor and check regularly.
- Don't smoke, and avoid being around people who do. Nicotine constricts the arteries and elevates blood pressure.
- Exercise regularly. Lose weight, if necessary. People who are overweight experience more hypertension.
- Avoid using antihistamines, decongestants, cold remedies, and appetite suppressants, unless recommended by a doctor.
- Have adequate sleep and drink a lot of water.
- Avoid coffee and caffeinated beverages and reduce alcohol consumption.
- Know your family history.
Gogo Herbs is one of Hong Kong's fastest-growing online stores, providing customers with premium health and wellness products. We help customers with handpicked vitamins and minerals, herbal and functional food products that are pure and effective for overall health and wellness. Available supplements on the gogostore include quality products from some of the reputable health brands around the world. Our expert team selects each supplement for young and older adults living with mild or serious health challenges. All handpicked supplements are safe and legally certified.