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Nutrients & Blood Pressure

High blood pressure has been a growing concern in the last number of years. Diets are changing and health risks continue to increase. Fortunately, there are specific nutrients that can be taken to help ensure healthy blood pressure. Not only will these nutrients help with blood pressure, but in many instances other benefits will be gained.

  1. Omega-3 Fatty Acid

    • Fresh, cold-water fish is one of the best sources of omega-3 fatty acids.

      Omega-3 fatty acids are one of the top nutrients in helping with blood pressure. Omega-3s can be found in fatty fish such as mackerel, anchovies, salmon, tuna and herring. Omega-3s also help to reduce inflammation. Brain function can be increased, allowing clearer thoughts. Also, certain cancers can be reduced by the consumption of omega-3 fatty acids.

    Coenzyme Q10

    • Another super nutrient for blood pressure and heart health is Coenzyme Q10. Studies have shown a reduction in blood pressure in men by 16/9 mmHg. CoQ10 is naturally produced by the human body. As the body naturally ages, less of the nutrient is produced. People with heart conditions, muscular dystrophies, Parkinson's disease, cancer, diabetes and HIV/AIDS have been shown to have lower levels of CoQ10. CoQ10 can be found in many foods, including sardines, mackerel, beef, pork, eggs, spinach, broccoli, peanuts, wheat germ and whole grains.

    Garlic

    • Garlic is a great substitute seasoning to salt and can reduce blood pressure.

      Foods without seasoning are bland to many people. Instead of seasoning food with salt, try a little garlic in its place. Garlic does not contribute to high blood pressure. In many tests, it has been shown to actually reduce blood pressure.

    Vitamin C

    • Vitamin C is a major antioxidant contributing to lower blood pressure.

      Results have been clear with taking vitamin C for blood pressure. Some studies have shown a drop in blood pressure of up to 9 percent after a month of taking 500 mg of vitamin C each day. Vitamin C also has other benefits as a major antioxidant, helping people to live healthier lives. Vitamin C can be found in most green vegetables and some fruits.

    Warning

    • Studies show that eating foods that are unhealthy can be worse on your blood vessels than smoking.

      Although there are many things that can help reduce blood pressure, there are also things that can increase it. If possible, stay away from excess salt, sugar, saturated fats, caffeine and alcohol. The more these are avoided, the better it is for your blood pressure health.

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