How to achieve normal blood pressure. 2 supplements that may help
Introduction
When the heart is at ease, the body is healthy. Chinese proverb
One of the leading causes of deaths in the world is cardiovascular disease and this accounts for about a third of all deaths globally. Unfortunately, these heart-related diseases are not normal to the aging process, but they are mostly because of lifestyle choices. The leading risk factors for untimely death worldwide include high blood pressure, smoking, obesity and high blood sugar.
Number of deaths globally by cause – 2017
The cardiovascular system is made up of the heart (which pumps the blood), the vessels (conduits for blood flow), blood and the valves. A problem occurs if any of these four components seize to function properly.
The cardiovascular system is responsible for carrying food, oxygen, and waste in the body.
Blood Pressure
In simple terms, the body’s blood pressure is a measurement of the force used by the heart to pump blood to round the body. This measurement is done in millimeters of mercury (mmHg) as systolic pressure and diastolic pressure. Pressure must available in the body to push the blood throughout the body. If for some reason, any essential part of the body does not receive enough pressure to function properly, it sends a signal to the heart to pump harder.
Systolic pressure is the measurement of the pressure the heart uses to push blood out and diastolic pressure is the measurement of the pressure when the heart rests between beats. As an example, if you have a reading of say 120/80mmHg, then it means that you have a systolic pressure of 120mmHg and a diastolic pressure of 80mmHg
Normal blood pressure
Normal blood pressure sits within 90/60mmHg and 120/80mmHg. Anything outside this range may be considered as not normal blood pressure. 140/90mmHg and above can be classed as high blood pressure and 90/60mmHg can be described as low blood pressure.
Some lifestyle choices or activities do influence normal blood pressure. The following questions can help you access how your normal blood pressure may be at risk.
- I do not have a healthy body weight
- I do not smoke or drink very often
- I do eat a lot of salty foods
- I overstress regularly
- I am not very active
Answering YES to any of these questions means you MAY be at risk of impacting your normal blood pressure. The more yes answers you have, the greater the risk.
Achieving Normal Blood Pressure
Maintaining normal blood pressure requires you to be conscious of your health. The following ways can help you maintain normal blood pressure levels
- Exercising regularly – Regular physical activity can help lower blood pressure especially for those who may not have normal blood pressure levels.
- Maintaining a healthy weight – For every 4.5kg weight gain, the systolic blood pressure goes up by 4 to 5 millimeters of mercury.
- Eating healthy diets – More fruits and vegetables
- Reducing salt intake
- Reducing alcohol intake
- Not smoking – The regular use of tobacco is known to raise blood pressure.
- Taking the right supplements
- Reduce your stress
Foods for Normal Blood Pressure
Below are examples of foods that will help you maintain normal blood pressure or help reduce high blood pressure
- Grains and grain products – Oatmeal, pita bread, high-fiber cereals
- Vegetables – Broccoli, carrots, green beans, kale, peas, spinach, tomatoes
- Fruits – Apples, apricots, bananas, dates, grapes, oranges, mangos, melons, peaches, berries, pineapples
- Dairy – Skim milk, low-fat yogurt, nonfat cheese
- Fish, Meats, Poultry – Lean meats, poultry without skin (no frying)
- Nuts – Almonds, mixed nuts, peanuts, walnuts
Supplements for Normal Blood Pressure
Food supplements can be useful in maintaining normal blood pressure. It is important to note that, supplements alone are not ideal but should be supported by the right lifestyle choices as suggested above.
1 – Omega 3 fatty acids
Omega 3 fatty acids have been studied and investigated extensively for a very long time. The more researchers study the role of omega 3 fatty acids in the body, the more benefits they find with little or no negatives to report. These Omega-3 fatty acid supplements contain EPA and DHA that are known to contribute to the normal function of the heart. Omega 3 fatty acids also help in the reduction of blood clot formation and help maintain healthy levels of cholesterol. These activities help prevent heart rhythm disturbances and they also help lower heart rates. Sardines, mackerel, herrings, and salmon are good sources of omega 3 fatty acids.
Learn more about the role of Omega 3 fatty acids, EPA, DPA, ALA
A research study reported that there is substantive evidence that omega 3 fatty acids can reduce blood pressure and in effect support normal blood pressure levels. It reported that the dose of omega 3 fatty acids required to achieve blood pressure reductions is likely to be at least 3-4g/day and that a greater effect can be achieved by restricting salt intake or when omega-3 fatty acids are incorporated into a weight reduction program (for those that may have unhealthy weights). To achieve significant results in maintaining normal blood pressure, it may be reasonable to combine omega 3 supplements with increased consumption of fruits and vegetables with low salt intake.
2 – CoQ10
Sometimes known as ubiquinone or ubiquinol, Co enzyme q10 is an endogenous enzyme cofactor that is produced in humans. It is also known as a fat-soluble antioxidant vitamin that plays an important role in the production of energy in the body.
Supplementation with CoQ10 has been reported to decrease systolic blood pressure. This effect of co enzyme q10 has been reported within 10 weeks of use at doses around 100mg/day. Another study reported that due to the notable absence of clinically significant side effects and likely therapeutic benefit, CoQ10 can be considered a safe adjunct to standard therapies in cardiovascular disease. In effect, CoQ10 supplementation has a positive effect on maintaining normal blood pressure.
Click here to read about The health benefits of Co Enzyme Q10
People who also take statin drugs like Lipitor and Zocor may experience a depletion of coq10. As a result, supplementing with CoQ10 will help safeguard muscle damage and the depletion of coenzyme q10. The recommended dosage may range between 100mg to 600mg per day depending on the dosage of the statin drugs taken.
The Bottom Line
Maintaining a normal blood pressure level is possible and requires you to take control of your health. Some lifestyle choices may not be suitable for maintaining normal blood pressure. Supplements alone will not give you the desired results in keeping a healthy blood pressure level. It is important to combine the right supplement with the right lifestyle. Maintaining a healthy weight, not smoking, eating healthy diets (fruits and vegetables) and not stressing are all important ways of ensuring that you have a normal blood pressure level.
DISCLAIMER: THIS SHOULD BE USED FOR INFORMATION AND EDUCATION PURPOSES. IT IS NOT INTENDED TO TREAT, DIAGNOSE OR PREVENT ANY DISEASE. WE ENCOURAGE YOU TO MAKE YOUR OWN HEALTH CARE DECISIONS BASED ON RESEARCH AND ADVICE FROM A QUALIFIED HEALTH CARE PROFESSIONAL
References
Agin, B. and Perkins, S. (2008). Healthy aging for dummies. Hoboken, N.J.: Wiley Pub.
Braun, L. and Cohen, M. (2015). Herbs and Natural Supplements, Volume 2. Saint Louis: Elsevier Health Sciences APAC.
https://www.elsevier.com/books/herbs-and-natural-supplements-volume-2/braun/978-0-7295-4172-5
Casey, A., Benson, H. and O’Neill, B. (2006). The Harvard Medical School guide to lowering your blood pressure. New York: McGraw-Hill.
Kowalski, R. (2007). The blood pressure cure. Hoboken, N.J.: J. Wiley.
Rubin, A. (2007). High Blood Pressure for Dummies, 2nd Edition. John Wiley & Sons.
