There’s a good reason why hypertension (high blood pressure) is called the ‘silent killer’. It’s because the most common symptom of the condition is… NO symptoms. Problems don’t often show up until potentially serious damage such as a heart attack or stroke has already happened.
Of course there are medications to lower blood pressure but as always they come with a host of side-effects such as cough, diarrhea or constipation, dizziness or light-headedness, erection problems, feeling nervous, feeling tired, weak, drowsy, or a lack of energy, headache, nausea or vomiting.
Furthermore, a meta-analysis from the Cochrane Collaboration concluded that treating mild hypertension (140-159/90-99) with blood pressure-lowering medications did not reduce coronary heart disease, stroke, or total cardiovascular events.
The problem with using medications to lower blood pressure is that they do not address the root causes of high blood pressure, for example, sedentary lifestyle, stress, too much alcohol, smoking, poor diet, being overweight or obese, among others.
The good news is that, for many people, drugs are not necessary, and getting blood pressure under control can be achieved through diet and lifestyle modifications, along with some key supplements.
Diet is key
Mediterranean and Paleo diets have been found to be the most effective in reducing blood pressure. Vegetarian diets are also associated with lower blood pressure. A commonality in these diets is eating more plants: lots of fresh vegetables, legumes and some fruits and getting in good fats from fish, seeds, nuts, avos and olive oil.
Eat foods high in potassium such as bananas, avos, sweet potatoes, broccoli, zucchini, leafy greens etc. to improve your potassium to sodium ratio which needs to be in the region of three to one.
Certain foods such as caffeine, refined carbs and sugars may promote high blood pressure and should be avoided.
Is salt really the enemy?
Salt is often mentioned as an absolute no-no for hypertensive patients but frankly this advice should be taken with “a pinch of the right salt”. It is actually sodium that you need to avoid. So cut out all processed foods as they contain loads of sodium in various forms, not just sodium chloride. When you add salt to your food be sure to use pure sea salt which contains less sodium and many beneficial trace minerals. However the salt I recommend above all others is Himalayan Pink Salt not only because it contains less sodium and is rich in other minerals but also contains natural iodine which may actually lower blood pressure.
Why olive oil?
As we know, olive oil is central to the heart-healthy Mediterranean Diet. Being rich in mono-unsaturated fat it causes less hardening of the arteries than other fats. It also contains polyphenols, potent antioxidants that lower blood pressure. Numerous studies have confirmed that just a tablespoon of olive oil a day can significantly lower systolic as well as diastolic blood pressure. But be sure you only use extra-virgin cold pressed oils. Buy reputable South African oils to know that you are getting what you pay for.
What else will help?
Losing weight is known to lower blood pressure. Blood pressure is often proportional to weight. In some cases it is also related to disrupted breathing while you sleep, often known as sleep apnea, which further raises your blood pressure. One may reduce blood pressure by about 1 mm Hg with each 1 kg (about 2.2 pounds) of weight you lose.
Regular exercise has been associated with average reductions in blood pressure of 3.2-3.8 systolic. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort, so the force on your arteries decreases, lowering your blood pressure
Limit alcohol intake. High alcohol consumption is associated with hypertension. More than two drinks a day for men and one drink a day for women was associated with higher blood pressure.
Reduce use of pain and fever medications. Many of these over-the-counter medications are known to drive up blood pressure. Antacids high in sodium, weight-loss stimulants, and caffeine pills also contribute to high blood pressure.
Stress is our worst enemy. When under stress, the body produces hormones like adrenaline that make your heart beat faster and your blood vessels narrow—this is the fight or flight response. Narrower blood vessels can lead to high blood pressure. Try strategies that reduce or manage stress such as meditation, and yoga .
Quit smoking! Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.
Supplements that may lower blood pressure
When it comes to preventing heart disease, a lot of research is demonstrating that natural substances can be more effective than pharmaceutical drugs without nasty side effects.
Fish oil reduces oxidative stress and inflammation, normalizes blood vessel function, and inhibits the formation of blood clots and atherosclerosis. Consuming about 3 grams of omega-3 fatty acids from fish oil can significantly lower blood pressure.
Garlic is great for maintaining a normal blood pressure. 600 to 900 mg a day of a standardized garlic extract can improve heart and blood vessel health, and as such exert a mild blood pressure–lowering effect.
My personal favourite combination involves omega-3 fish oil and a supplement containing wild alpine garlic which has been shown to have a much greater blood pressure lowering ability than normal garlic. In fact I have a finely tuned protocol using these that has helped many hypertensive patients to slowly reduce and eventually go off their blood pressure medications. You are welcome to email me for more details.
Quercetin behaves like an angiotensin receptor blocker i.e. medicines that dilate or widen blood vessels. Supplementation of the diet with quercetin has been shown to reduce BP in hypertensive individuals.
Magnesium is a mineral that’s critical for many bodily functions, including blood pressure regulation. It relaxes blood vessels and improves arterial blood flow. High magnesium intake is associated with a lower risk of heart disease, stroke, and high blood pressure .
CoQ10 boosts production of prostacyclin, a potent vasodilator that prevents blood clotting. Taking 100 mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to several months.
Vitamin D levels in people with high blood pressure tend to be lower than in those without this condition. Studies also demonstrate that higher blood levels of vitamin D may help protect against high blood pressure.
Curcumin’s main benefit when it comes to heart disease is improving the function of the endothelium, the lining of your blood vessels. Endothelial dysfunction is a major driver of heart disease because this is when the endothelium is unable to regulate blood pressure, blood clotting, and various other factors.
Caution: If you are on prescribed anti-hypertensive drugs always work very closely with a reputable health practitioner if you wish to phase them out and substitute with supplements.
Another caveat to the general advice normally given: Older patients with pre-existing vascular disease and other medical problems sometimes require higher blood pressure to allow blood to reach critical organs in the body.