High blood pressure, also known as hypertension, can contribute to heart attacks, strokes, vision problems and kidney damage. According to the American Heart Association (AMA), a blood pressure reading of above 140/90 is too high. Along with adding regular exercise and eating a diet rich in calcium, potassium and Vitamin B, consider taking one or more of the herbs, vitamins and minerals which may help fight hypertension.
Garlic
Adding garlic to your diet represents a heart-healthy choice. Incorporate two to four cloves of chopped garlic into your diet each day. If you'd rather take garlic supplements, The University of Maryland Medical Center (UMMC) notes that an extract of 400 mg taken two to three times a day may help to "slightly" lower your blood pressure readings.
Yarrow
A member of the yarrow species, Achillea wilhemsii lowered both blood pressure and cholesterol levels in a study conducted by Iran's Isfahan Cardiovascular Research Center. "A significant decrease was observed in diastolic and systolic blood pressure after 2 and 6 months, respectively," the study noted, referring to both the upper and lower numbers represented on their subjects' blood pressure readings. UMMC recommends 15 to 20 drops of Achillea wilhemsii tincture, taken twice a day.
Hibiscus
Fragrant, colorful hibiscus tea may lower blood pressure. Steep a bag of hibiscus tea, or 2 tablespoons of the dried herb, in just-boiled water for at least 10 minutes. "Daily consumption of hibiscus tea, in an amount readily incorporated into the diet, lowers [blood pressure] in pre- and mildly hypertensive adults and may prove an effective component of the dietary changes recommended for people with these conditions," concludes a 2010 study conducted at Tufts University.
Magnesium Citrate
While studies show a more easily-identified link between eating magnesium-rich foods including tofu, beans, wheat bran, green leafy vegetables, molasses and pumpkin seeds; lowered blood pressure, taking magnesium supplements may also help. Recommended dosage is between 350 to 500 mg daily. UMMC specifically recommends magnesium citrate as the best magnesium supplement for treating blood pressure. Women, especially, may achieve lower blood pressure by increasing their magnesium intake.
Vitamin D
Some research links inadequate amounts of Vitamin D with high blood pressure, especially later in life. A 2009 AMA conference found that pre-menopausal women who exhibited signs of a Vitamin D deficiency were three times more likely to develop hypertension 15 years later. While current recommendations are for 400 to 600 IUs (individual units) of Vitamin D daily, the study suggested 1000 to 5000 IUs.
Omega 3
Ask your doctor about the efficacy of Omega 3 supplements in fighting hypertension. While studies show that large doses of fish oil and other Omega 3 supplements may lower blood pressure, not enough research exists on the effects of lower amounts, according to UMMC. Because large doses of Omega 3 may increase the risk of bleeding, especially for people on blood-thinning medication, make sure your doctor approves your use of the supplement.
Coenzyme Q10
Taking 100 mg of Coenzyme Q10 three times a day may help lower blood pressure, according to UMMC. The supplement mimics a compound found in the body's cells which act as energy sources and antioxidants. Trials show that the supplement begins working 4 to 12 weeks after patients begin taking it.
