Blood Pressure

See The Top Blood Pressure Supported Nutrients in Tikva

1 Blood Pressure

According to the American Heart Association, young adults with high blood pressure are at increased risk of heart attack, stroke, and other heart issues.

When reading blood pressure, there are two measurements. The top number is your “systolic” blood pressure and measures the amount of pressure the blood exerts against the walls of the arteries during heartbeats. The bottom number is your “diastolic” blood pressure which indicates the pressure between beats. A person has high blood pressure when their systolic reading or upper number is 130 or higher and their diastolic reading or bottom number is 80 or higher, according to the American College of Cardiology and American Heart Association. [1]

2 Arginine

Arginine aids in the creation of nitric oxide which helps to regulate your body’s blood pressure. Nitric oxide does this by relaxing your blood vessels to relax, causing them to widen and allow more blood flow.

Researchers found that two grams a day of L-arginine ingested by mouth for one week caused close to a 20 point drop in systolic blood pressure, which they attributed to l-arginine.

Another study showed Compared with a placebo, L-arginine intervention significantly lowered systolic BP by 5.39 mm Hg and diastolic BP by 2.66 mm Hg with a duration starting at 4 weeks

Conclusions: This meta-analysis provides further evidence that oral L-arginine supplementation significantly lowers both systolic and diastolic BP. [2]

3 BeetRoot

Beetroot is known for its richness in inorganic nitrates. Your body turns nitrate into nitric oxide, which causes your blood vessels to relax, thereby lowering blood pressure.

One study showed in healthy participants that 24 hours after a single dose of 500 mL beetroot juice, systolic and diastolic BP were reduced by 10.4 and 8.0 mm Hg, respectively. [3]

4 Coenzyme Q-10

Multiple studies involving small sample sizes of participants suggest CoQ10 may lower blood pressure – although, this change may take 4-12 weeks to occur. Upon analysis of 12 clinical studies, it was determined by researchers that CoQ10 has the potential to lower systolic blood pressure (the upper number). [4]

Quite often, heart failure is the result of other heart conditions like high blood pressure. Heart conditions like these can result in increased damage and inflammation in the circulatory system. When these problems stack up to the point the heart cannot function properly, heart failure occurs.

A study of 420 people with heart failure showed that a two-year CoQ10 treatment improved participant’s immediate symptoms and lowered their risk of death due to heart-related issues.

Another study of 641 people were treated for a year’s time with either a placebo or CoQ10. At the study’s end, participants who had taken CoQ10 had a decreased amount of serious complications, and had to be hospitalized at a reduced rate compared to their placebo counterparts. [5]

5 Pomegranate

Pomegranate is full of antioxidants and anti-inflammatory agents that assist with functions pertaining to safeguarding the heart. Current trials have researched the effects consuming pomegranates have on men aged 39 – 68.

When comparing the blood pressure measurements before and after the trial, there was a notable decrease in both systolic and diastolic blood pressure. [6]

6 L-theanine

L-Theanine is a naturally occurring amino acid that has been shown to improve mood and cognition.

Researchers studied the effects of L-theanine in participants performing both mental tasks and physical activities under stressful conditions. In result, the study showed that in those whose blood pressure increased more than average, L-theanine greatly reduced increases to blood pressure compared to the placebo group.

These findings demonstrate L-theanine both reduces anxiety and diminishes increases to blood-pressure in high-stress-response adults. [7]

7 Flax Seed Powder

Rich in several nutrients like lignans and fiber, Flaxseed has a lot of positive effects on blood pressure. In a study conducted to determine the effect consuming flaxseed has on blood pressure, it was found that consuming flaxseed did slightly reduce both systolic and diastolic measurements. [8]

8 L-Taurine

Research demonstrates a connection between increased levels of taurine and a significantly decreased death rate due to heart disease. Additionally, it was shown to reduce cholesterol and blood pressure.

Furthermore, findings have shown Taurine could help lower high blood pressure. It does this by lowering blood flow resistance in the blood vessel walls. It may also minimize nerve impulses in your brain that increase blood pressure.

A two-week study of participants with diabetes showed taurine supplements greatly decreased arterial stiffness. This could help make things a bit easier on the heart while it’s pumping blood across the body.

Additionally, Taurine supplementation has been shown to decrease both inflammation and thickening of your arteries. [9]

9 Grape Seed Extract

Grape seed extract has been shown to greatly decrease your systolic and diastolic blood pressure. Studies of over 800 people with high blood pressure found these benefits when consuming grape seed extract daily.

The most significant improvements were shown in participants with obesity or a metabolic disorder under the age of 50. [10]

10 L-Citrulline

First found in watermelon, Citrulline is an amino acid that when consumed is partially converted to a separate amino acid named arginine. Arginine then turns into nitric oxide, which causes the blood vessels to relax and lower your blood pressure and increase blood flow.

One study even found that consumption of citrulline may potentially increase arginine levels more than taking actual arginine. [11]

11 Inositol

A meta-analysis of 7 eligible randomized clinical trials demonstrated the significant decline in both systolic blood pressure 5.69mmHg and diastolic blood pressure 7.12mmHg following supplementation with inositol.

Conclusions: The current meta-analysis, indicated that supplementation with inositol significantly decrease SBP and DBP. [12]

12 Magnesium

A mineral vital to several bodily functions, one of magnesium’s main roles is assisting in blood pressure regulation.

Research has shown that supplementary magnesium could increase nitric oxide, thereby reducing blood pressure. [13]

13 Vitamin E

In a study on Vitamin E, they found the supplement had caused a remarkable decrease in systolic blood pressure (down 24%) and a decrease in the diastolic blood pressure of 12.5% It is concluded that a vitamin E supplement of 200 IU/day (50mg) can be effective in mild hypertensive patients in the long term. [14]

14 Vitamin B1 (Thiamin)

Vitamin B1, also known as Thiamine, decreases your risk for heart disease. Vital to making acetylcholine, the element responsible for aiding your body to send messages across nerves and muscles, without Thiamine your heart would struggle to function properly. [15]

Furthermore, not getting enough thiamin can result in different abnormal cardiac motor functions. One such abnormal condition is congestive heart failure, or when the heart cannot properly pump blood to the body. In people with congestive heart failure, the rate of which this occurs is higher in those with poor dietary intake and the elderly. [16]

15 Vitamin B2 (Riboflavin)

New findings show that Vitamin B2, or riboflavin, has a beneficial effect on blood pressure.Three randomly controlled studies in patients with the specific (MTHFR) 677 TT gene showed taking riboflavin daily lead to reduced blood pressure. [17]

16 Vitamin B3 (Niacin)

Niacin has many roles – one of them being to release chemicals that assist your blood vessels in widening called prostaglandins. When the blood vessels widen, it helps to improve blood flow. This increased blood flow reduces blood pressure.

One study of over 12,000 adults found that for every 1 mg increase in daily niacin intake, there was a corresponding 2% decrease in risk for high blood pressure. Overall, the lowest risk for high blood pressure was seen at a daily niacin intake of 14.3 to 16.7 mg per day. [18]

17 Vitamin B6

There is a strong link between vitamin B6 and heart disease. Studies have shown that women who consumed the most vitamin B6 had a 51% decrease in coronary heart disease when compared to those that took the least. It was found that every 2 mg increase in B6 intake had a corresponding 10% drop in coronary heart disease risk. [19]

18 Vitamin C

According to a study from John Hopkins when researching Vitamin C’s affect on blood pressure, it was found that intaking around 500mg of vitamin C every day lowered blood pressure in the short term. For those with high blood pressure, this drop was even more significant. [20]

19 Selenium

Researchers have found that low selenium levels have been connected to a higher risk for heart disease. A selenium rich diet could aid in keeping your heart healthy. In these studies, it was found that raising selenium levels in the blood by 50% was linked to a 24% decrease in heart disease risk.

Another benefit found in selenium is augmented levels of a powerful antioxidant called glutathione peroxidase. This enhanced level of antioxidants shows that selenium might aid in reducing risk of heart disease by lowering both oxidative stress (or the balance between antioxidants and free radicals) and inflammation in the body. This is important because these two conditions are associated with plaque buildup in the arteries, known as atherosclerosis, which can result in several fatal health conditions like stroke, heart attacks, and heart disease. [21]

20 Zinc

Studies found that supplementing Zinc to your diet greatly lowered systolic blood pressure compared to placebos. However, the study did not find zinc supplementation to have significant effects on diastolic blood pressure. [22]

[1] https://www.heart.org/en/news/2020/06/01/both-blood-pressure-numbers-key-to-pinpointing-heart-attack-stroke-risk-in-young-adults
[2] https://pubmed.ncbi.nlm.nih.gov/22137067/
[3] https://academic.oup.com/jn/article/143/6/818/4571708?login=true
[4] https://www.nature.com/articles/1002138
[5] https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_3
[6] https://pubmed.ncbi.nlm.nih.gov/24575134/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518171/
[8] https://pubmed.ncbi.nlm.nih.gov/25740909/
[9] https://www.healthline.com/nutrition/what-is-taurine#heart-health
[10] https://www.healthline.com/nutrition/grape-seed-extract-benefits
[11] https://www.healthline.com/nutrition/citrulline-supplements
[12] https://pubmed.ncbi.nlm.nih.gov/34330516/
[13] https://www.healthline.com/nutrition/supplements-lower-blood-pressure#1.-
[14] https://pubmed.ncbi.nlm.nih.gov/12463106/
[15] https://www.webmd.com/vitamins-and-supplements/health-benefits-of-vitamin-b-1
[16] https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/
[17] https://www.dsm.com/pharma/en/news/dsm-pharma-blog/the-role-of-riboflavin-in-resistant-hypertension.html
[18] https://www.healthline.com/nutrition/niacin-benefits#TOC_TITLE_HDR_5
[19] https://www.lifeextension.com/magazine/1998/5/vit
[20] https://www.hopkinsmedicine.org/news/media/releases/big_doses_of_vitamin_c_may_lower_blood_pressure
[21] https://www.healthline.com/nutrition/selenium-benefits#3.-May-protect-against-heart-disease
[22] https://pubmed.ncbi.nlm.nih.gov/32090294/