9 Best Supplements to Reduce Blood Pressure And A Comprehensive List of Foods to Keep It In Check

As World Heart Day approaches on September 29, it’s a perfect time to reflect on the importance of heart health. "Take care of your heart, and it will take care of you." This quote reminds us that our hearts are vital organs that need our attention. The global burden of cardiovascular diseases is at an all-time high, and one of the major contributors to this rise is high blood pressure. 

Globally, high blood pressure affects over 1.4 billion people, making it a silent pandemic. In India alone, around 200 million people suffer from hypertension, with men being more affected than women. High blood pressure is caused when blood vessels narrow or due to atherosclerosis, which increases pressure on the heart. Essential nutrients like potassium, calcium, and magnesium found in various foods play a key role in managing blood pressure levels effectively.

In this blog, we will share the best supplements to reduce blood pressure and provide a comprehensive list of foods to lower blood pressure. By adding these supplements and foods to your diet, you can keep your heart strong and manage blood pressure. 

Remember, it’s not about mitigation anymore; it’s about taking action. So let’s get started!

Table Of Contents 

1. What Is High Blood Pressure?
2. What Is The Best Supplement For Lowering Blood Pressure? 9 Best Supplements To Reduce Blood Pressure
3. What Is The Best Natural Thing To Take To Lower Blood Pressure?
4. Dietitian’s Recommendation 
5. The Final Say 
6. FAQs
7. References 
    

What Is High Blood Pressure?

Worldwide, approximately half of adults suffer from high blood pressure, a prevalent ailment. Due to plaque build-up or atherosclerosis, the arteries clog which causes the blood vessels to shrink or narrow down. When this happens, the blood is pushed against in with a lot more force than normal, resulting in high blood pressure. And due to this, there is an increase in risk of stroke and cardiac arrest. 

When the upper limit of your blood pressure exceeds 130, or the lower limit exceeds 80, your blood pressure is diagnosed as hypertension. Treatment options for high blood pressure include dietary and activity modifications. It's also common to require prescription drugs. However, is it possible to reduce blood pressure with supplements? Well, let's investigate more.

Also Read: 8 Amazing Omega 3 Supplements for Better Health | ToneOpCare 

What Is The Best Supplement For Lowering Blood Pressure? 9 Best Supplements To Reduce Blood Pressure

Here are some supplements for high blood pressure which can help you manage blood pressure and hypertension: 

1. Calcium

Calcium is important for our health, not just for strong bones but also for keeping our blood pressure in check. When people have calcium deficiency, it can lead to high blood pressure. A study from 2019 found that people who eat more calcium had lower blood pressure, showing an average drop of 2.5 mm Hg in systolic (top) blood pressure compared to those who consume less calcium. Adults should aim to get about 1,300 milligrams (mg) of calcium each day from food or supplements if needed.

You can also take ToneOp Care's Bone 360 supplements to reduce blood pressure and enrich your diet with calcium and vitamin D. 

2. CoQ10

Coenzyme Q10, or CoQ10, is a biochemical cofactor found in almost every cell of our body. It helps turn food into energy and is important for making a type of energy unit called adenosine triphosphate (ATP). This energy helps keep our heartbeat regular.

Some studies show that CoQ10 can help lower blood pressure. One review from 2018 found that CoQ10 might lower the top number of blood pressure (systolic blood pressure) by about 3.0 mm Hg. This means it could be helpful for people with high blood pressure. 

3. Fish Oil

Fish oil contains omega-3 fatty acids, which are healthy fats that can help your heart and brain. Studies show that taking fish oil supplements with 3 grams (3,000 mg) of omega-3s every day can lower systolic blood pressure by about 2.6 mm Hg when taken regularly. This means it could be beneficial for people with high blood pressure.

If you want to support your heart health and manage blood pressure, consider taking ToneOp Care's Fish Oil Capsules or Krill Oil Capsules. These are some of the best supplements to reduce blood pressure. 

Also Read: 4 Incredible Benefits Of Fish Oil For Heart Health You Should Know 

4. L-arginine

L-arginine is an amino acid that is utilised in the body to create nitric oxide. Nitric oxide, on the other hand, is a vasodilator that causes blood vessels to widen (dilate). When blood vessels dilate, blood pressure drops.

A review of studies from 2016 found that taking L-arginine supplements can lower systolic blood pressure (the top number) by about 2.2 to 5.4 mm Hg and diastolic blood pressure (the bottom number) by about 2.7 to 3 mm Hg in adults with high blood pressure. This means that L-arginine might be helpful for people who struggle with hypertension. 

5. Magnesium

Many think magnesium supplements reduce blood pressure because insufficient magnesium is linked to high blood pressure. However, the research on this is mixed. One review in 2016 looked at the health benefits of magnesium supplements and found that magnesium supplements may lower the top number of blood pressure (systolic blood pressure) by an average of 2.0 mm Hg. This suggests that magnesium supplements could potentially help reduce high blood pressure, but more research is still needed to know for sure.

6. Potassium

Potassium supplements can help lower blood pressure by promoting vasodilation, which relaxes blood vessel walls and reduces tension. Studies have shown that increasing potassium uptake from diet or supplements can cause diastolic and systolic blood pressure to drop significantly. For example, a review of clinical trials indicated that potassium supplementation could lower systolic blood pressure by an average of 5.9 mm Hg. This effect is particularly beneficial for individuals with hypertension, making potassium a valuable addition to dietary strategies aimed at managing high blood pressure effectively. 

7. Vitamin D

Vitamin D deficiency is common, with some studies suggesting that 40.9% of people in the country are vitamin D deficient. Research has shown that people with hypertension tend to have lower levels of vitamin D. In contrast, a 2017 review published in Cureus suggested that people with the highest vitamin D levels have a 30% lower risk of hypertension than people with vitamin D deficiency. 

8. Vitamin C

Supplementing with vitamin C helps patients with high blood pressure delay the onset of heart disease. Elderly patients who are already taking a lot of blood pressure medication will benefit from supplementing with 600 mg of vitamin C each day. When you use vitamin C supplements for hypertension, the effects of your current blood pressure drugs are also enhanced.

ToneOp Care’s Vitamin 360 is one of the most well-formulated multivitamin tablets. It consists of over seven types of powerful vitamins along with natural extracts and other minerals and micronutrients. Among the most important heart healthy vitamins are vitamin C and D. Vitamin C enhances endothelial function and lowers oxidative stress which results in decreased blood pressure which vitamin D is needed for calcium absorption. This is best taken twice a day, preferably right after a heavy or moderate meal.

9. Melatonin

Melatonin is a natural hormone that is usually secreted at night to maintain heart rhythm and sleep patterns. If you are a patient with hypertension and are taking drugs called beta-blockers, it is likely that your melatonin secretion is inhibited. You can overcome this by adding melatonin to your food. 

2-5 mg of melatonin daily improves sleep quality and reduces the likelihood of high blood pressure at night. You can also get adequate melatonin supplementation naturally through mushrooms, grains, eggs, fish and nuts.

Also Read: Melatonin For Sleep: Know the Role Of This Sleep Hormone 

What Is The Best Natural Thing To Take To Lower Blood Pressure?

1. Foods Containing Potassium 

Potassium has a major function in decreasing blood pressure by aiding in the body's removal of excess sodium. Incorporate items such as watermelons, bananas, oranges, avocados, spinach, broccoli, sweet potatoes, and potatoes (without the skin) into your diet.

2. Foods Rich In Calcium 

Blood pressure can be regulated with the use of low-fat yoghurt, milk, and calcium-rich cheese. Steer clear of high-fat dairy products like full-fat cheese and whole milk.

3. Fruits And Vegetables 

It’s no surprise that fruits and vegetables are actually high in potassium and low in sodium. They also contain fibre, vitamin C and magnesium–all of which can lower blood pressure. Include a range of colourful fruits and vegetables in your diet each day.

4. Whole Grains

Fibre and other nutrients included in whole grains can help decrease blood pressure. Add whole grains to your diet, such as quinoa, brown rice, barley, and oats.

5. Fish

Omega-3 fatty acids, which are abundant in fish, particularly fatty fish like mackerel, salmon, and tuna, help decrease blood pressure and strengthen heart health. Aim for two or more fish meals per week.

6. Garlic 

Garlic has medicinal properties that can help lower blood pressure. You can use it raw or cooked in food. In addition, olive oil, seeds and nuts, dark chocolate and low-salt foods can control blood pressure. A 2020 review published in the journal Antioxidants reported that people with high blood pressure experienced an 8.0 mm Hg drop in systolic blood pressure when supplemented with garlic.

7. Probiotics

Sometimes, an unhealthy lifestyle and bad eating habits take a toll on gut health. Our gut has over a trillion cells of microorganisms that benefit digestive health. If the composition and diversity of good bacteria is disturbed, it leads to the release of inflammatory factors that negatively affect the arteries, kidneys and blood pressure. 

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion 

8. Soluble Fibre

Fibre supports the body's absorption of nutrients, maintains glucose and cholesterol levels, and supports heart health. Regular fibre intake reduces the risk of heart disease by managing cholesterol, blood pressure, diabetes and obesity.

9. Green Tea

For centuries, tea has been used as medicine in Asian cultures. Green tea has lots of 

antioxidants which fight cell damage, which can lead to improved blood pressure in some people. A 2020 review of studies in the journal Medicine suggested that green tea consumed regularly can lower systolic blood pressure by an average of 1.2 mm Hg.

10. Ginger

The root of the ginger plant has been used for centuries to treat a variety of unrelated medical conditions. There is some evidence that it may benefit people with high blood pressure. A 2019 review of studies in Phytotherapy Research suggested that ginger supplementation could reduce systolic blood pressure by 6.4 mm Hg and diastolic blood pressure by 2.1 mm Hg in adults with hypertension. 

Also Read: 7 Garlic Oil Benefits For Heart, Skin, Hair, Toothache, Detox And More! 

Dietitian’s Recommendation 

High blood pressure is often considered a "silent killer" due to its ability to cause a number of health complications. By making healthy food choices and altering your lifestyle, you can naturally lower your blood pressure. Minerals and vitamins, which are found in the diet, work like organic blood pressure-lowering medicines. Seasonal fruits, whole grains, legumes and veggies are just a few examples of the many unprocessed foods you should consume if you want to naturally lower your blood pressure.

Dt. Lavina Chauhan

The Final Say

In summary, controlling blood pressure is critical for general health, and using the appropriatesupplements to reduce blood pressure can be a useful tactic. Along with these supplements, eating a balanced diet rich in heart-healthy foods can further support your efforts.You can take proactive measures to maintain healthy blood pressure levels by implementing these modifications. Your heart will be grateful!

FAQs

1. How can I lower my blood pressure fast?

Tips to reduce blood pressure immediately are:

• Try deep abdominal breathing to reduce stress and relax. 
• Take a brisk walk for at least 10-15 minutes to help lower blood pressure.
• Support healthy blood flow by drinking an adequate amount of water. 
• Let go of salty snacks, processed foods, and canned food. 
• Eat a small snack with potassium, like a banana, to help balance blood pressure levels.

2. Does lemon water lower blood pressure?

Yes, studies have found that the flavonoids in lemon help lower your blood pressure to some extent. So, having lemon water as the first drink in the morning is good for your heart. 

References 

• https://www.verywellhealth.com/herbs-and-supplements-high-blood-pressure-6385497
• https://www.goodrx.com/conditions/hypertension/best-high-blood-pressure-supplements
• https://health.clevelandclinic.org/6-natural-ways-to-lower-blood-pressure
• https://www.mrmed.in/health-library/hypertension/supplements-to-lower-blood-pressure?srsltid=AfmBOorgiIWKevnFIaAnZ6Ydr2pgwFeG1eOZ1wUJ5kF3WlHansTvqGAI
• https://neuherbs.com/blogs/lifestyle/6-amazing-natural-remedies-to-manage-blood-pressure?utm_source=google&utm_medium=cpc&utm_campaign=Conversion_Manual_Shopping_Campaign_15-4-2024&utm_term=&utm_campaign=&utm_source=adwords&utm_medium=ppc&hsa_acc=9039173393&hsa_cam=18031450702&hsa_grp=&hsa_ad=&hsa_src=x&hsa_tgt=&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gad_source=1&gclid=CjwKCAjwxY-3BhAuEiwAu7Y6s8VRp91y55bLKAvFAXOIHJdYvpM-cXNGAD0Msvj3Kdn-_mwtmeW26BoCn_sQAvD_BwE

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.