High blood pressure (hypertension) is a serious condition that increases the risk for heart disease and stroke. Hypertension treatment usually involves medication and lifestyle changes like diet, exercise and relaxation. According to the University of Maryland Medical Center (UMMC), complementary and alternative medicines (CAMs) like vitamins and herbal supplements may help lower blood pressure, but scientific evidence supporting their efficacy is mixed.
Potassium, Calcium and Magnesium
Potassium, calcium and magnesium are essential minerals that support heart function and may reduce blood pressure slightly according to the UMMC. The "Journal of Clinical Hypertension" published an article by researchers at Vanderbilt University School of Medicine that reviewed the role of potassium, calcium and magnesium in the treatment of hypertension. The article reported that increased mineral intake appeared to improve hypertension in some, but not all, studies. Researchers recommended increasing intake of potassium, calcium and magnesium through consumption of fruits and vegetables to improve blood pressure and decrease the risk of heart disease. Potassium, calcium and magnesium can be found in apricots, bananas, green leafy vegetables, cantaloupes, dates, figs, kiwis, milk and dairy products, potatoes, tomatoes, broccoli, nuts, seeds, tofu and whole grains.
Chocolate
Chocolate, especially dark chocolate, has been extensively researched for its role in hypertension and heart health. German researchers reviewed current literature about the effects of cocoa on blood pressure in a 2010 article in the "American Journal of Hypertension." They found that cocoa does have blood pressure-lowering capabilities, but more research is needed to confirm the appropriate dosage of cocoa and determine its long-term safety. A study published in 2008 in "Canadian Family Physician" (CFP) also confirmed that chocolate lowered blood pressure, and recommended hypertensive individuals to eat 10 to 30 g of dark chocolate per day.
Garlic
According to the National Center for Complementary and Alternative Medicine (NCCAM), garlic as a dietary supplement is most often used to treat high blood pressure, heart disease and high cholesterol. Garlic is available fresh, cooked, dried or powdered and in tablet, capsule, oil and liquid extract forms. The NACCM says that garlic appears to be safe for most adults but evidence supporting its effectiveness in lowering blood pressure is mixed.
Coenzyme Q 10
Coenzyme Q10 (CoQ10) naturally occurs in the body and is necessary for cell function. According to the UMMC, 100 mg of CoQ10 daily has shown to reduce blood pressure slightly. The 2008 "CFP" article reported that usual over-the-counter doses of CoQ10 (60 to 120 mg 1 to 3 times a day) are not associated with significant risks, and evidence supports its use in lowering blood pressure.
Omega-3 Fatty Acids
According to the UMMC, omega-3 fatty acids that are naturally found in fish and fish oil lower cholesterol, which can help reduce blood pressure. The American Heart Association recommends eating fish 2 to 3 times a week to benefit from omega-3 fatty acids.
Additional Herbs and Supplements
Other supplements that may help lower blood pressure include achillea wilhelmsii, hibiscus, reishi mushroom, blond psyllium and cod-liver oil. The UMMC recommends talking with a physician prior to taking herbs, especially if medications to treat hypertension are already being used. According to the NAACM, CAMs like supplements and herbs are not always prescribed in conventional medicine because there is a lack of scientific evidence regarding their safety and effectiveness.
References
- "American Journal of Hypertension"; effect of cocoa products on blood pressure: systematic review and meta-analysis; S. Desch, et al.; January 2010
- "Canadian Family Physician"; Complementary and alternative medicine approaches to blood pressure reduction"; R. Nahas; November 2008
- "Journal of Clinical Hypertension"; Potassium, magnesium and calcium: their role in both the cause and treatment of hypertension; M. C. Houston, K.J. Harper; July 2008
- National Center for Complementary and Alternative Medicine: Garlic
- University of Maryland Medical Center: Hypertension
