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Top Supplements to Help Control your Blood Pressure

High blood pressure or hypertension affects almost 1 in 4 Canadian adults, and around 90% of the population will be develop it at some point in their lifetime(1). It is the leading modifiable risk factor for developing cardiovascular disease so people sho

2021-05-02 22:54:05

garliccoq10hypertensionfish oilhigh blood pressure


High blood pressure or hypertension affects almost 1 in 4 Canadian adults, and around 90% of the population will be develop it at some point in their lifetime(1). It is the leading modifiable risk factor for developing cardiovascular disease so people should have their blood pressure monitored regularly by their health care provider. It’s also really important to quit smoking, limit alcohol and get plenty of exercise to help prevent and reduce high blood pressure. Following a DASH (Dietary Approach to Stop Hypertension) or Mediterranean diet have also proven to be essential in lowering blood pressure naturally(1). Both diets focus on low sodium, high potassium, high fibre, low red meat, low dietary fat intake and a large variety of fresh vegetables. 

Lifestyle and dietary changes have been proven to be as effective as drug therapy for high blood pressure. On top of these changes there are some supplements that you can add to your healthy diet and lifestyle that can help you manage your blood pressure.

 

Garlic 

Garlic is one of the most used and heavily researched of herbal medicines as it is very safe, easily accessible and affordable. It has also shown in to be very effective in lower high blood pressure. In a Cochrane Review it was concluded that garlic decreases systolic blood pressure by 10-12mmHg and diastolic blood pressure by 6-9mmHg(2). This is equal to and potentially more effective than thiazide diuretics, a common pharmaceutical prescribed for high blood pressure. Studies agree that garlics’ lowering effect on blood pressure occurs in patients who already have elevated blood pressure and not in individuals with normal levels(2). Very few side effects are reported when taking garlic with garlic body and breath odor being the only statistically significant symptoms reported. 

 

CoQ10

Coenzyme Q10 (CoQ10), also known as ubiquinone due to its ubiquitous distribution in nature, is a vitamin like antioxidant that is an important part of the energy making capabilities of your bodies cells(3). It is found in all tissues and organs of the body but in highest concentrations in the heart. Blood and tissue concentrations of CoQ10 are decreased by aging and cardiovascular disease (CVD). Taking supplemental CoQ10 has demonstrated to decrease systemic blood pressure by up to 17mmHg and diastolic blood pressure by 10 mmHg(3). Dosages from 100-200mg per day are effective and anything higher then this did not result in further reductions in blood pressure. Ubiquinol is the reduced or activated form of CoQ10 (ubiquinone), and as our bodies ability to activate CoQ10 goes down as we age, it may be better to supplement with the ubiquinol form of CoQ10(3).

 

Fish Oil

Fish oil has become a very popular supplement that has a wide range of health benefits. Lowering blood pressure is yet another reason to take a fish oil supplement. The long-chain fatty acids, EPA and DHA are the active ingredients responsible for its antihypertensive results(4). The greatest results in lowering blood pressure are seen individuals that have high blood pressure but have not already medicated, where blood pressure was lowered by 3-5mmHg(4). Using fish oil with other diet and lifestyle interventions may be effective at lowering blood pressure so that someone may not have to start taking pharmaceutical medications. Doses above 2g/day were effective in lower both systolic and diastolic blood pressure, where 1-2g/day were effective at lowering systolic blood pressure only(4). 

 

 

1.         Government of Canada SC. Risk factors for hypertension in Canada [Internet]. 2019 [cited 2021 May 2]. Available from: https://www150.statcan.gc.ca/n1/pub/82-003-x/2019002/article/00001-eng.htm

2.         Varshney R, Budoff MJ. Garlic and Heart Disease. J Nutr. 2016 Feb 1;146(2):416S-421S. 

3.         Tabrizi R, Akbari M, Sharifi N, Lankarani KB, Moosazadeh M, Kolahdooz F, et al. The Effects of Coenzyme Q10 Supplementation on Blood Pressures Among Patients with Metabolic Diseases: A Systematic Review and Meta-analysis of Randomized Controlled Trials. High Blood Press Cardiovasc Prev. 2018 Mar;25(1):41–50. 

4.         Miller PE, Van Elswyk M, Alexander DD. Long-Chain Omega-3 Fatty Acids Eicosapentaenoic Acid and Docosahexaenoic Acid and Blood Pressure: A Meta-Analysis of Randomized Controlled Trials. Am J Hypertens. 2014 Jul;27(7):885–96. 


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(ybmuwan02@nate.com)
2021-05-13 03:42:05

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