Natural Foods And Supplements For Blood Pressure

Hibiscus Sabdariffa

This is a form of hibiscus, and it is also known as Florida cranberry, roselle, Jamaican sorrel, or red sorrel. It comes in a tea or supplement form.

The authors of a 2015 review concluded from all the available evidence that consuming this plant with tea helps lower your blood pressure. Although more research is still necessary to determine how much you should take or how it works. 

B Vitamins

Several B vitamins can help lower blood pressure, such as vitamin B2 (riboflavin). It helps lower blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutation, which increases the chances of blood pressure.

Vitamin B9 supplements of folate and folic acid may also reduce blood pressure in individuals with heart disease. Besides, high folate intake in young adulthood may also protect against this condition later in life. 

Studies with animals suggest that vitamin B6 supplements are similarly valuable for reducing high blood pressure, but there is a lack of human studies.

Vitamin C

It is a nutrient that is soluble in water and is essential for various processes in our body. Although the result in multiple studies is mixed, recent research suggests that vitamin C supplements may lower blood pressure.

A review of 8 studies in individuals with high blood pressure and 300-1000 mg of Vitamin C each day significantly reduced their levels.

Research also found that individuals with low levels of the vitamin are at a higher risk of blood pressure than those with adequate vitamin C levels. 

Melatonin

It is a hormone made in our body but is also a supplement. While this supplement promotes sleep, it is also associated with other health benefits.

For instance, studies have found that melatonin supplements may lower blood pressure in individuals with high levels.

A review of 5 studies found that melatonin supplements helped significantly reduce blood pressure levels compared to control groups.

One other study suggested that low levels of melatonin production in your body can be a risk factor for high blood pressure in women.

Beetroot

Often athletes take beetroot supplements to improve oxygen delivery to their lungs and blood flow, which helps boost their performance. Besides, beetroot supplements help reduce blood pressure in individuals with and without high blood pressure.

Garlic

Garlic is associated with various health benefits, such as reducing heart disease and blood pressure. Including garlic in your daily diet can help lower your blood pressure.

A review of 12 studies found that garlic supplements reduced diastolic blood pressure and systolic by an average of 5.5 mmHg and 8.3 mmHg, respectively.

The researchers also estimated that this reduction could reduce the risk of heart attack, stroke, and coronary artery disease by up to 40%.

Conclusion

High blood pressure is common in adults, but if left unchecked, it can cause damage to blood vessels, kidneys, and the heart. The best method for people to lower their blood pressure is following a healthy lifestyle. This involves following a diet that is rich in all the necessary nutrients. 

Dietary supplements can help those who cannot get all the necessary minerals and nutrients from their diet. Consult your healthcare provider before including any supplement in your routine.