Psyllium husk has been linked to a number of health benefits, among them an ability to decrease blood pressure. While more commonly used as a laxative, this high-fiber supplement has more recently gained attention for the claims involving its effects on heart health. As with all supplements, to get the maximum benefit from using psyllium, you should include it as simply one component of an overall healthy diet and lifestyle.
Psyllium Husk
Psyllium husks are the removed outer layer of seeds from the herb Plantago ovata. Psyllium contains high levels of soluble fiber, the kind that benefits heart health. Psyllium husks can be purchased as dietary supplements in powder, capsule or tablet form or baked into cereals, crackers, breads or other food products. Foods with a minimum of 1.7 g of psyllium are allowed to carry a label stating that they may lower the risk of heart disease when consumed as part of a low-fat diet. Only foods and ingredients approved by the FDA are legally allowed to carry this label.
Blood Pressure
Blood pressure is a measure of the force of blood against arterial walls as the heart pumps. There are two measurements, systolic and diastolic blood pressure, which indicate the pressure when the heart is beating and when at rest, respectively. High blood pressure, indicated by a measurement of over 140 for systolic or over 90 for diastolic pressure, can lead to cardiovascular disease, heart failure, kidney failure or stroke.
Evidence
A 2007 study published in the journal "Clinical and Experimental Hypertension" found that supplementation with psyllium lowered both systolic and diastolic blood pressure in overweight hypertensive men. The use of psyllium husk for blood pressure may be even more effective when it is combined with consumption of soy protein. A study in the October 2001 issue of "Hypertension" found that supplementation with 12 g of soluble fiber in the form of psyllium husks lowered blood pressure when consumed in conjunction with a diet high in soy protein. In other studies, soluble fiber, which is also present in oats and barley, has also been linked to a reduction in blood pressure.
Considerations
The dosage of psyllium husks recommended by Medline Plus for the treatment of high blood pressure is 15 g daily taken for 8 weeks. This dosage is higher than when psyllium is taken for many other conditions, such as constipation. Psyllium husk must always be taken with at least 8 oz of water per 3 to 5 g of husk to avoid choking. You should always consult a doctor before using psyllium for the treatment of hypertension.
References
- University of Maryland Medical Center: Psyllium
- Medline Plus: Blond Psyllium
- National Heart Lung and Blood Institute: High Blood Pressure
- "Clinical and Experimental Hypertension": Different effect of psyllium and guar dietary supplementation on blood pressure control in hypertensive overweight patients: a six-month, randomized clinical trial. AF Cicero, et al., Aug 2007.
- "Hypertension": Dietary protein and soluble fiber reduce ambulatory blood pressure in treated hypertensives. BV Hodgson, et al.Oct 2001
