Nearly half of all adults in the US have high blood pressure, which puts them at increased risk of stroke and heart disease. But while this statistic is concerning, the good news is that there are certain things that can be done to help lower high blood pressure and maintain heart health.
From following the Dietary Approaches to Stop Hypertension diet (DASH diet) to avoiding cigarette smoking, there are many evidence-based ways that people can support a healthy blood pressure naturally.
And since over ¾ of Americans take dietary supplements, it is safe to assume that popping a pill to help combat high blood pressure is a common practice. Among the sea of supplements that are available on the drug store shelves, there are some noteworthy selections that may help lower blood pressure. Here are 8 supplements that you can consider to support a healthy blood pressure, as long as you get the green-light from your doctor first (since some supplements may interact with your current medication). Read on, and for more on healthy eating, don’t miss 20 Healthiest Foods That Lower Blood Pressure.
When you enjoy a glass of 100% orange juice or you are biting into a juicy grapefruit, you are getting a healthy dose of hesperidin, a flavonoid that is naturally found in citrus food. Hesperidin intake is linked to reduced systolic blood pressure and pulse pressure in pre and stage-1 hypertensive people.
While enjoying a glass of 100% OJ is ideal, you can take a hesperidin supplement if citrus isn’t your thing. That’s not all orange juice can do — check out these Side Effects of Drinking Too Much Orange Juice, According to Science.
Leaning on this fermented rice may help support healthy blood pressure. Although this supplement is used most often to help lower cholesterol, data does show that using this supplement can have a positive role in hypertension management too.
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The fatty acids found in fish like salmon and trout offer a slew of health benefits, one being that it may help manage high blood pressure. In one meta-analysis evaluating 20 randomized controlled trials, the unique fatty acids found in fish – EPA and DHA – significantly reduced blood pressure in those evaluated.
Related: Side Effects of Taking Fish Oil Every Day, According to Experts
Magnesium supplements are having a moment in the nutrition world. From supporting healthy sleep to helping keep bones strong, this mineral plays tons of important roles in human health.
And if you are trying to reduce blood pressure, magnesium supplements can be helpful. In one study, magnesium supplementation with a dose of 300 milligrams per day reduced blood pressure according to this meta-analysis published in the journal Hypertension.
Potassium is a nutrient that is found in foods like 100% orange juice, bananas, and potatoes. This nutrient works to counter sodium, a nutrient that negatively affects blood pressure.
As more potassium enters your body, more sodium leaves the body. And when taken in adequate amounts, those with hypertension may experience a decrease in blood pressure.
An amino acid called l-arginine plays many roles in the body, including a key role in producing nitric oxide. As nitric oxide is produced, the inner muscles of blood vessels relax, causing the vessels to widen, and in turn, lower blood pressure. In hypertensive people, taking l-arginine supplements may help lower blood pressure in a natural way.
Found in food like watermelon, l-citrulline is a non-essential amino acid that also plays a role in nitric oxide formation. (Which is why l-citrulline-containing foods like watermelon are among the 14 Best Foods for Better Workout Results, According to Experts.)
When taken in a dose ranging from 3 to 9 grams per day, l-citrulline supplementation may lower blood pressure.
Calcium is a key mineral that is probably best known for its role in bone health. But this nutrient, found in foods like milk, kale, and tofu, can also help support a healthy blood pressure when taken at a daily dose from 355 to 2,000 milligrams according to results from a meta-analysis published in the Journal of Human Hypertension. If you want to get calcium from food, check out these The 20 Best Calcium-Rich Foods That Aren’t Dairy.