Hypertension, also known as high blood pressure, is a common health problem affecting millions worldwide. If left unmanaged, it can increase the risk of serious health conditions such as heart disease, stroke, and kidney failure.
While medications can be effective in controlling high blood pressure, they may come with unwanted side effects. Fortunately, natural remedies such as herbs and supplements can help manage hypertension in a safe and effective way.
Garlic
Garlic is a commonly used herb with many health benefits, including its potential to lower high blood pressure. Garlic contains the compound allicin, which has been shown to have a relaxing effect on blood vessels, allowing them to widen and improve blood flow. In addition, garlic has anti-inflammatory properties that can help reduce inflammation in blood vessels, contributing to hypertension.
Several studies have investigated the effects of garlic on blood pressure, and many have shown positive results. A review of 11 studies found that garlic supplements had a significant effect on reducing both systolic and diastolic blood pressure. Another study found that taking a daily dose of 600 to 1500 mg of garlic powder for 24 weeks significantly reduced systolic and diastolic blood pressure.
To incorporate garlic into your diet, you can add fresh garlic to your meals or take garlic supplements. Fresh garlic can be used in various dishes, such as pasta sauces, stir-fries, and roasted vegetables. If you prefer to take garlic supplements, look for those that contain allicin and follow the recommended dosage on the label.
Hawthorn
Hawthorn is a plant that has been used for centuries as a natural remedy for cardiovascular health. It contains compounds called flavonoids, known for their antioxidant properties and ability to promote blood vessel health. These compounds may also help lower high blood pressure by dilating blood vessels, increasing blood flow, and reducing inflammation.
Several studies have investigated the effects of hawthorn on blood pressure. One study found that a daily dose of 1200 mg of hawthorn extract for 16 weeks significantly reduced systolic blood pressure compared to a placebo group. Another study found that hawthorn extract effectively lowered both systolic and diastolic blood pressure in people with type 2 diabetes.
Hawthorn can be taken in various forms, including capsules, tinctures, and teas. When choosing a hawthorn supplement, look for standardised extracts that contain at least 1.8% flavonoids or 10% procyanidins. The recommended dosage for hawthorn supplements ranges from 160 to 1800 mg daily, depending on the preparation.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that is found in fatty fish such as salmon, tuna, and sardines, as well as walnuts, chia seeds, and flaxseeds. These fatty acids have been shown to have numerous health benefits, including their potential to lower high blood pressure.
Research has found that consuming omega-3 fatty acids can help reduce inflammation in blood vessels and improve blood vessel function, which may help lower blood pressure. One study found that taking a daily dose of 3 grams of omega-3 fatty acids for six (6) months significantly reduced both systolic and diastolic blood pressure.
Omega-3 fatty acids can be obtained through diet or supplements. If you choose to take an omega-3 supplement, look for one that contains EPA and DHA, the two types of omega-3 fatty acids that have been most extensively studied for their health benefits. The recommended dosage for omega-3 supplements varies depending on the individual and the specific product, but doses of 1-4 grams daily are generally considered safe.
Magnesium
Magnesium is an essential mineral that plays a role in many bodily functions, including regulating blood pressure. Magnesium helps relax blood vessels and improve blood flow, which helps lower high blood pressure. In addition, magnesium may help to reduce inflammation in blood vessels.
Several studies have investigated the effects of magnesium on blood pressure, and many have shown positive results. One study found that taking a daily dose of 450 mg of magnesium for eight weeks significantly reduced both systolic and diastolic blood pressure. Another study found that a magnesium-rich diet was associated with lower blood pressure levels.
Magnesium can be obtained through diet or supplements. Good dietary sources of magnesium include green leafy vegetables, nuts, seeds, and whole grains. If you choose to take a magnesium supplement, look for one that contains magnesium citrate, magnesium oxide, or magnesium glycinate, as the body better absorbs these forms of magnesium. The recommended daily magnesium intake varies depending on age and gender, but most adults need around 400 to 420 mg daily.
Coenzyme Q10
Coenzyme Q10, also known as CoQ10, is a compound found naturally in the body and plays a role in energy production within cells. CoQ10 is also a powerful antioxidant that can help protect cells from damage caused by free radicals. Research has suggested that CoQ10 may also have a role in regulating blood pressure.
Several studies have investigated the effects of CoQ10 supplementation on blood pressure, and many have shown positive results. One study found that taking a daily dose of 200 mg of CoQ10 for 12 weeks significantly reduced both systolic and diastolic blood pressure. Another study found that a lower dose of 60 mg daily also effectively lowered blood pressure in people with hypertension.
CoQ10 can be obtained through diet or supplements. Good dietary sources of CoQ10 include fatty fish, organ meats, and whole grains. However, obtaining enough CoQ10 through diet alone can be difficult, so many people choose to take a CoQ10 supplement. The recommended dosage for CoQ10 supplements varies depending on the individual and the specific product, but doses of 60 to 200 mg daily are commonly used.
Hibiscus
Hibiscus is a flowering plant that is commonly used in traditional medicine to treat various health conditions, including high blood pressure. The plant’s leaves and calyces (the part of the flower surrounding the seed pod) contain compounds that may help lower blood pressure.
Several studies have investigated the effects of hibiscus on blood pressure, and many have shown positive results. One study found that drinking hibiscus tea twice a day for four (4) weeks significantly reduced both systolic and diastolic blood pressure. Another study found that taking a hibiscus extract supplement for six (6) weeks was also effective in lowering blood pressure in people with hypertension.
Hibiscus can be consumed as a tea, either hot or iced, or as a supplement. Hibiscus tea is widely available in grocery stores and health food stores or can be made at home by steeping hibiscus flowers in hot water for several minutes. Hibiscus supplements are also available in capsule or liquid form. The recommended dosage for hibiscus supplements varies depending on the product, but doses of 500 to 1000 mg daily are commonly used.
Consideration before taking these supplements
It is important to note that these herbs and supplements may interact with certain medications, so you must talk to your healthcare provider before consuming or taking them. Also, follow the recommended dosage on the supplement label.
What you can try from Nature’s Glory
Check these products that can help lower your blood pressure:
Eskimo 3 Fish Oil has omega-3 fatty acids that help reduce the risk for heart diseases, including high cholesterol and high blood pressure.
Flax Oil Omega Nutrition is a flaxseed oil that contains omega-3 fatty acids and magnesium, which can lower high blood pressure and reduce the risk of a heart attack.
For the complete collection of our products, click here.