Summary: Do you suffer from high blood pressure? If yes, it is recommended to take these 7 essential nutrients to keep it under the control.
High blood pressure is a common health condition in men, women, and the elderly.
High blood pressure is considered as the “silent killer,” because it may increase the risk of aneurysms, heart failure, kidney failure, and strokes.
There is a close relationship between taking these seven nutrients and lowering high blood pressure. It means that you can control your blood pressure naturally by eating healthy superfoods .
In this article, I would like to introduce to you some vitamins and minerals that help lower high blood pressure and reduce the risk of threatening health conditions.
Table of Contents
- Nutrients to Help Lower High Blood Pressure – Essential Vitamins and Minerals in the Diet
- 1. Vitamin D
- 2. B-Complex Vitamins
- 3. Vitamin E and Iron
- 4. Potassium
- 5. Omega-3 Fatty Acids
- 6. Magnesium
- 7. Other Minerals and Vitamins for High Blood Pressure
Nutrients to Help Lower High Blood Pressure – Essential Vitamins and Minerals in the Diet
Here are nutrients to help lower high blood pressure I would like to mention in this article.
1. Vitamin D
Vitamin D deficiency may lead to high blood pressure. Therefore, to reduce high blood pressure, you should take vitamin D supplements alone or take them with calcium. Adding vitamin D rich foods such as cod liver oil, salmon, sardines, mackerel, raw milk, eggs, mushroom, tuna, and caviar to your diet helps control blood pressure efficiently. It is recommended taking 6,000 international units of vitamin D daily.
2. B-Complex Vitamins
B-complex vitamins are effective in eliminating stress. Stress is a culprit of high blood pressure. Therefore, B-complex vitamins should be taken to reduce high blood pressure. B-complex vitamins possess a lot of health benefits such as boosting the immune system, protecting skin and muscle, stimulating the cell growth, increasing the metabolism rate and lowering the risk of pancreatic cancer. B-complex vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal phosphate (B6), biotin (B7), folic acid (B6), cobalamin (B12).
3. Vitamin E and Iron
Both vitamin E and iron are effective in reducing high blood pressure in the body. Iron plays the important role in boosting the production of red blood cells and strengthening the muscles. Vitamin E contains antioxidant properties; therefore, it has the ability to protect body tissue against damage caused by free radicals. Both vitamin E and iron are necessary for your heart health because they help lower high blood pressure.
You should add foods that are rich in iron and vitamin E to your daily diet to keep your blood pressure under the control. You can find a great source of iron in seafood, red meat, beans, dark green vegetables, and peas. Vitamin E rich foods are spinach, sweet potatoes, almonds, wheat germ, butternut squash, and palm oil.
Potassium has the ability to control the salt amount in your body, thereby balance blood pressure and protect the heart. Potassium deficiency may lead to high blood pressure and increase the risk of heart diseases. It also causes diarrhea and vomiting. Potassium is safe to be taken in high dosage without causing any unwanted side effects.
You can take 500-1,000mg of potassium a day for up to 8 weeks if you are diagnosed with high blood pressure. Eat good sources of potassium such as citrus fruit, banana, cantaloupe, green veggies, mint leaves, potatoes, watercress and tomatoes to keep high blood pressure under the control.
5. Omega-3 Fatty Acids
Regular consumption of omega-3 fatty acids can help lower high blood pressure. Omega-3 fatty acids are one of the essential nutrients nutrients for overall cardiovascular health. You can increase the daily intake of omega-3 fatty acids by consuming fish oil, flaxseed oil, walnuts, chia seeds, fatty fish, fish roe, soybeans, seafood, and spinach. If you experience high blood pressure, it is recommended taking 2 to 3 grams of fish oil per day. Never take more than 3 grams of fish oil daily without consulting your doctor.
There is a close link between regular magnesium consumption and high blood pressure. Magnesium is effective in reducing blood pressure effectively. It is recommended taking enough 500 mg of magnesium per day to inhibit the adverse effects of stress, excess alcohol intake, sugar, and perspiration.
You can take magnesium supplements after consulting your doctor carefully. However, it is better to consume the best natural sources of magnesium such as apples, figs, soybeans, raw wheat germ, fresh green veggies, seeds, nuts, and corn.
7. Other Minerals and Vitamins for High Blood Pressure
Last but not least, other essential minerals and vitamins for high blood pressure I would like to mention in this article are zinc, copper, oleic acid, calcium, lipoic acid, cysteine, carnitine, vitamin C, folate, Glutathione, and vitamin A. To protect your health from a variety of ailments and illnesses, you should have a healthy balanced diet.
If you get diagnosed with high blood pressure, your doctor may advise you to lose weight, limit salt intake, eat a proper diet and take prescription drugs. If you want to take vitamin and mineral supplements for controlling blood pressure, you should consult your doctor to avoid any unwanted side effects caused by overconsumption.
I hope that you may find this article useful and informative.
If you have any questions to ask, please feel free to leave them in the comment section bellow the post. The author will answer as soon as possible. Thank you for reading.
Author Bio: Huyen My – Writer and Blogger, who has over 8 years of experience in Beauty & Skin Care industry. I work for VKool, and allremedies.com/, which are reliable resources assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty.