Since the processes of regulating blood pressure include a large number of nutrients (vitamins, minerals, enzymes, etc.), acceptance of these components in the form of dietary supplements also helps to normalize blood pressure. Far not all of these substances are available in sufficient quantities from the food.
1. Calcium and magnesium
These two mineral substances have long been indisputable topping the list of nutrients necessary for normal blood pressure. However, make sure that you are taking these minerals in organic form and in the correct ratio of 2: 1. Otherwise, the result can be the opposite.
Adequate intake of potassium from fruits and vegetables may lower your blood pressure. Unfortunately, without enough amount of magnesium, potassium does not stay in the body. Potassium and magnesium in the correct ratio can be obtained from modern multivitamins. If there is sufficient amount of potassium and magnesium in the body, it increases the excretion of sodium and help lower blood pressure.
Fatty acids Omega-3 can be obtained not only from a fish, but also from dietary supplements that contain high quality fish oil with standardized content of fatty acids EPA and DHA. Japanese studies have shown that high intake of omega-3 lowers blood pressure.
1000 mg of fish oil a day reduces your chances of a heart attack or stroke by 30% and helps maintain normal blood pressure.
4. Vitamin E
People with high blood pressure should be increased daily intake of vitamin E. Studies show that gradual increase doses of vitamin E during the month may reduce blood pressure.
Daily intake 400-600 IU of vitamin E can reduce the risk of death from heart disease, including heart attacks, in women aged 65 years and older. Natural vitamin E containing gamma-tocopherol and tocotrienols, provides a higher level of protection than the synthetic form that has been used in some studies of vitamin E.
5. Vitamin C
Recent studies have shown that vitamin C may protect against high blood pressure. The researchers found that the levels of vitamin C in the blood inversely associated with both systolic and diastolic blood pressure in young women.
Receiving 500-1000 mg of vitamin C a day improve vascular function, reduces systolic blood pressure at 9% per month and helps to prevent thickening of blood vessel walls.
6. Coenzyme Q10
CoQ10 significantly reduces systolic and diastolic blood pressure and helps the heart muscle. Receiving 100 mg of CoQ10 daily reduces muscle pain and weakness associated with taking statins, which reduce cholesterol levels.
7. Folic Acid
Folic acid belongs to B-vitamins; it is necessary for the formation of red blood cells. Folic acid helps to lower blood pressure in some people, possibly by reducing elevated homocysteine levels.
Selenium together with vitamin E helps to maintain the elasticity of vessel walls. It also improves the endurance of the heart muscle and improves its blood supply. Without selenium, cells do not produce prostaglandins that protect against high blood pressure.
Chromium reduces fats and cholesterol levels, as well as blood pressure. It also stabilizes blood sugar and reduces insulin resistance.
Nitric oxide that is formed from arginine, relaxes arteries and thus provides a better bloodstream. Arginine helps in diseases related to circulatory disorders: coronary heart disease and hypertension, as well as violations of cerebral circulation.
The daily dose of 3-N-butyl-phthalide is equivalent to four stalks of celery. 3-N-butyl-phthalide lowers blood pressure by an average of 13 percent.
12. Alfa-lipoic acid and acetyl-L-carnitine
Researchers at the National Institutes of Health (U.S.A.) found that these two substances together improve the function of endothelial cells in the walls of blood vessels. Alpha-lipoic acid and acetyl-L-carnitine can help reduce damage to the mitochondria of cells and restore normal tone of blood vessels, allowing them to relax.
The study showed that people who took 200 mg of alpha-lipoic acid and 500 mg of acetyl-L-carnitine for eight weeks, the brachial artery lumen increased by 2.3%. Thus in patients with high blood pressure the pressure was reduced from an average of 151 to 142 mm Hg.