Best Diet Supplements For Blood Pressure

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Potassium

Potassium is abundant in fruits and vegetables, such as bananas and baked potatoes, but very few Americans get their daily 4,700mg. We believe that if we take a multivitamin we are getting all of daily our potassium. However, many multivitamins contain very little potassium, so eating foods high in potassium is essential. Potassium could help your kidneys excrete sodium, which could bring blood pressure down. Therefore, getting more potassium in your diet could be as easy as eating a few extra bananas.

Vitamin C

What’s better than a good juicy orange? A good juicy medium orange contains 70mg of vitamin C. Getting enough vitamin C, 75 mg per day for women, 90 mg for men, could lower blood pressure in people with mild to moderate hypertension. Since many fruits and vegetables contain vitamin C, supplements are very rarely needed. Many multivitamins also contain the recommended amount.

Calcium

Calcium is just as important for your blood pressure as it is for other parts of your body. Experts believe that the reason calcium could help keep blood pressure low is because dairy could play a key role in the relaxation and constriction of our blood vessels. You’ll be surprised to know that many multivitamins do not provide the full recommended amount. Women age 50 and under should get 1,000 mg a day and for women age 51 and older they should have 1,200 mg a day. A separate calcium supplement should be considered unless you are eating multiple servings of dairy a day.

Magnesium

Inadequate levels of magnesium are linked to higher blood pressure. Magnesium is needed to help your blood circulate steadily. It is hard to get enough magnesium from just food. So taking a multivitamin could be essential. Although many multivitamins many not have enough of the supplements you need, they may contain enough of the recommended 320mg of magnesium, so check closely.

Co-enzyme Q10

You may not recognize the name, but this antioxidant is found in meat, chicken and fish. Co-enzyme Q10 could help dilate blood vessels, which could keep blood pressure at a healthy level. You may need to talk to your doctor about a separate supplement because it isn’t easy to reach the levels they achieve in studies just from your diet.

Garlic

Garlic! Garlic! Garlic! Pop a couple cloves a day and you could reap garlic’s blood pressure-lowering benefits. This wonderful little bulbed plant contains more than 70 active plant chemicals, including allicin. Studies have shown that allicin could decrease high blood pressure (1). Garlic, delicious and healthy. However, if you can’t or don’t wish to eat that much, don’t fret, talk to your doctor about trying a separate supplement.

(1) Silagy, Christopher A., and H. Andrew W. Neil. “A meta-analysis of the effect of garlic on blood pressure.” Journal of hypertension 12.4 (1994): 463-468.
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