Preliminary research indicates that antioxidants can help lower your blood pressure. Antioxidants are naturally occurring nutrients that combat the damaging effects of free radicals, molecules responsible for cell degeneration. As of publication, studies involving large population sizes are necessary to confirm that antioxidants effectively lower blood pressure. In the August 2010 issue of "Cardiovascular Therapeutics," Dr. Tinoy J. Kizhakekuttu writes that most studies on the hypotensive effect of antioxidants have involved populations of fewer than 100 patients. Always check with your physician prior to taking any new supplements or making any changes to your current prescription regimen.
About High Blood Pressure
If you have hypertension, or high blood pressure, you are not alone. According to the American Heart Association, 74.5 million Americans over age 19 suffer from the disease. If your systolic pressure is lower than 120 and your diastolic pressure lower than 80, your blood pressure is normal. A systolic reading above 139 or a diastolic reading above 89 indicates high blood pressure. Systolic pressure measures the force exerted by the heart as it contracts. Diastolic pressure measures the force of blood against arterial walls.
About Antioxidants
Antioxidants include vitamins A, C and E, beta-carotene, lutein, selenium and lycopene. According to the Institute of Medicine, antioxidants "may or may not confer health benefits." Your body is exposed to free radicals every day. Typical sources of free radicals include pollution, sun exposure and even food digestion. Antioxidants may help neutralize free radicals. In an August 2008 interview with "Research Penn State," Dr. K. Sandeep Prabhu said, "Antioxidants stop the chain reaction of free radical formation and benefit our health by boosting our immune system." Dr. Prabhu is an assistant professor of Immunology and Molecular Toxicology at Penn State.
How Antioxidants Affect Blood Pressure
Cholesterol and waste material gather along arterial walls over time, clogging arteries and forcing your heart to work harder to pump blood. In a July 2010 study published in "Nutrition and Metabolism," Israeli researchers reported that antioxidants work to repair that arterial damage, allowing clogged arteries to regain their elasticity. The study examined just 70 patients but the results are promising. Study participants also experienced higher levels of high-density lipoprotein, or good cholesterol, which combats heart disease.
Dietary Sources of Antioxidants
Foods rich in vitamin E, selenium, vitamin C and beta carotene are all rich in antioxidants. Dark green vegetables, whole grains, citrus fruits, cantaloupe, nuts and seeds, oatmeal, carrots and sweet potatoes are healthy sources of antioxidants.
Dosage
In the Israeli study, participants received the following daily supplements: 1000 mg of vitamin C, 400 iu of vitamin E, 120 mg of co-enzyme Q10 and 200 mcg of selenium. The National Institute of Health Office of Dietary Supplements recommends that adults receive 22.4 iu of vitamin E, 55 mcg of selenium, 75 mg of vitamin C for women and 90 mg for men, 900 mcg of vitamin A for men and 700 mcg for women. There is no recommended daily requirement for beta carotene. Always check with your physician before incorporating new supplements to your diet.
References
- "Cardiovacular Therapeutics"; Natural Antioxidants and Hypertension: Promise and Challenges; Tinoy J. Kizhakekuttu, M.D., et al.; August 2010
- American Heart Association: High Blood Pressure Statistics
- NHLBI: Hypertension Reference Card
- USDA: Dietary Reference Intakes
- Research Penn State: How Do Antioxidants Work?
- "Nutrition and Metabolism"; Effect of Long-term Treatment with Antioxidants; Marina Shargorodsky, M.D., et al.; July 2010
