High blood pressure, or hypertension, as it is sometimes known, is a condition in which a high amount of pressure is exerted against the walls of your arteries as your heart pumps blood. Blood pressure can be raised by the presence of plaque in your arteries, medical conditions, medications and dietary habits. Fortunately, in many cases, high blood pressure can be managed by fundamental dietary changes. Additionally, some supplements may be helpful in lowering your blood pressure. Check with your doctor before adding supplements to your diet.
Potassium
Colorado State University explains that potassium, which is available in large amounts in foods like bananas, plays an important role in the management of your blood pressure. Despite this importance, the university adds, most people don't consume the minimum recommended 4.7 gm of potassium daily. Potassium works synergistically with sodium to balance water concentrations in your body, and a diet that is high in sodium is associated with a lack of adequate potassium. Check with your physician before taking a potassium supplement, because it may interact with medical conditions or medications. In some cases, your doctor may recommend that you consume supplemental potassium in the form of foods like fresh fruits, vegetables, meats and dairy products.
Calcium
Calcium, according to the National Institute of Health's Office of Dietary Supplements, is the most prevalent mineral in your body. Calcium is necessary for the flexibility of your blood vessels and arteries, helping to manage the balance between the need for oxygen-rich blood and the efficiency of your heart to provide it. Supplemental calcium requirements vary based on age, gender and other factors, however, for the average 19- to 50-year-old male or female, 1,000 mg is the recommended amount.
Magnesium
Magnesium is the fourth most common mineral in your body, according to the ODS. This mineral helps to maintain the health of your cardiovascular system in part by balancing the rhythm of your heart. Dark green leafy vegetables, such as spinach, are rich sources of dietary magnesium, and the recommended daily amount of this supplement is 300 to 400 mg daily, based on your gender and age. Magnesium deficiency, which can lead to high blood pressure, is surprisingly common. The ODS suggests that this is because of poor dietary habits that do not include foods that are rich in this mineral.
Essential Fatty Acids
Omega-3 fatty acids, along with omega-6 fatty acids, are more commonly known as essential fatty acids because your body is unable to manufacture them. Omega-3 fatty acids have several health benefits, including the ability to decrease blood pressure, according to the University of Maryland Medical Center. Essential fatty acids are found in significant quantities in fatty fish like salmon and mackerel as well as flaxseed. The American Heart Association recommends that individuals with cardiovascular disease and associated conditions such as high blood pressure ask their doctor about a recommended dosage of an essential fatty acid supplement.
References
- National Heart, Lung and Blood Institute: High Blood Pressure (HBP): High Blood Pressure Readings
- American Heart Association: Omega-6 Fatty Acids: Make Them a Part of Heart-Healthy Eating
- Colorado State University: Potassium and Health
- National Institutes of Health Office of Dietary Supplements: Calcium
- National Institutes of Health Office of Dietary Supplements: Magnesium
- University of Maryland: Omega-3 Fatty Acids
