High blood pressure, such as hypertension, is common health left, and high blood pressure leads to serious health complications like heart attack, stroke, kidney disease, and dementia. Omega-3 fatty acids like EPA and DHA found in fish oil are researched for their heart health benefits. Omega-3s help reduce inflammation, decrease triglycerides, and blood platelets less sticky, which improves circulation. Studies show taking omega-3 fish oil supplements (2-4 grams/day) reduces blood pressure, hypertension and high triglycerides.
Magnesium
Magnesium is a mineral that plays a role in over 300 enzymatic reactions in the body, such as supplements for high blood pressure regulation. Many adults fail to meet the RDI for magnesium of 310-420 mg/day. Magnesium supplements reduce blood pressure in people with both prehypertension and hypertension. Aim for at least 300 mg/day from a combination of food and supplements.
Beetroot powder
Beetroot is rich in inorganic nitrate, which gets converted into nitric oxide, a compound that widens blood vessels and decreases blood pressure. Research shows that beetroot juice reduces blood pressure within a few hours of consumption. Beetroot powder is a convenient way to get a concentrated dose of nitrates each day. Take 2-3 grams daily but avoid combining it with medications that also expand blood vessels.
Garlic extract
This common culinary ingredient also provides therapeutic benefits due to its content of bioactive sulfur compounds. Garlic in folk medicine to treat hypertension. Studies confirm garlic supplements, providing 600-1,500 mg of standardized garlic powder, lower blood pressure by up to 10 mm Hg in people with pre-hypertension. The effects were pronounced in those with higher baseline blood pressure.
Cacao
The same tasty ingredients that make chocolate such a decadent indulgence have benefits for heart health and blood pressure. The flavanols in cacao act as vasodilators promoting circulation. Research suggests that often consuming dark chocolate with a high cacao percentage may reduce blood pressure in adults with prehypertension or stage 1 hypertension. Enjoy a square or two of dark chocolate (at least 70% cacao) daily.
Hibiscus
This vibrant red flower is used for tea, extracts, and natural health remedies. Multiple studies have found supplementing with hibiscus lowers systolic and diastolic blood pressure in people with hypertension. The recommended dosage is usually around 1-2 grams of hibiscus extract daily. Hibiscus is generally considered safe but excessive doses cause upset stomach or dizziness.
Potassium
Most Americans fall short on this essential mineral that reduces sodium retention and relaxes blood vessel walls to lower blood pressure. Whether you opt for potassium supplements or potassium-rich foods like avocado, yogurt, and lentils be mindful that too much for those with kidney disease. For heart health, aim for 3,500-4,700 mg/day from diet plus supplements. Consult your doctor to find the right dose for you.
Ceylon cinnamon
This true form of cinnamon provides several compounds that support heart health including anti-inflammatories and antioxidants. Ceylon cinnamon improves blood pressure by dilating blood vessels and reducing insulin resistance consuming just 120 mg/day for reducing systolic pressure. Sprinkle some in your coffee, oats, or smoothies.