Antioxidants are naturally occurring substances that might help stop the damage caused to your body by free radicals. Free radicals are chemicals that can damage your cells and DNA. Free radicals may also increase your risk for certain health conditions, which means that antioxidants may lower your risk for these conditions, which include high blood pressure.
Antioxidants
Examples of antioxidants that may help lower blood pressure include alpha-carotene, beta-carotene, coenzyme Q10, selenium, vitamin C, vitamin E and zinc. Other antioxidants, such as lycopene, lutein, manganese and copper, also provide health benefits. However, many studies have used antioxidant supplements containing multiple antioxidants, so it is still unclear whether all antioxidants lower blood pressure or only certain antioxidants.
Sources
Antioxidants are found in a wide variety of foods. Some of the best food sources of antioxidants are berries, but other fruits, vegetables, nuts, beans, oats, red wine, green tea, coffee, chocolate and many herbs also contain these beneficial substances. Some of the more colorful fruits and vegetables, such as green leafy vegetables, tomatoes, papayas, watermelon and apricots, contain more antioxidants than foods that are lacking in color.
Mechanisms
Antioxidants may lower blood pressure in part due to the improvement in arterial elasticity that occurs with higher intakes of antioxidants, as well as though limiting damage from free radicals, which also limits inflammation, according to a study published in 2010 in "Nutrition and Metabolism." However, because oxidative stress like that caused by free radicals appears to affect blood pressure levels differently in men and women and in people of different ages, antioxidants may not provide the same blood pressure benefits to everyone, notes a June 2008 article in the "American Journal of Physiology -- Heart and Circulatory Physiology."
Considerations
Consume foods rich in antioxidants to gain the benefits from these substances rather than taking supplements. Taking some supplements in high amounts, including selenium and vitamins A and E, can result in an increased risk for certain health problems. Foods rich in antioxidants also provide other beneficial nutrients, including dietary fiber.
References
- "American Journal of Physiology Heart and Circulatory Physiology"; Sex Differences in Control of Blood Pressure: Role of Oxidative Stress in Control of Hypertension in Females; Arnaldo Lopez-Ruiz, et al.; June 2007
- Family Doctor; Antioxidants: What You Need to Know; May 2010
- MayoClinic.com; Food Sources the Best Choices for Antioxidants; Donald Hensrud, M.D.; June 2009
- "Hypertension"; Serum Antioxidant Vitamins and Blood Pressure in the United States Population; Jing Chen, et al.; 2002
- "Clinical Science"; Combination Oral Antioxidant Supplement Reduces Blood Pressure; H.F. Galley; April 1997
- "Nutrition & Metabolism"; Effect of Long-Term Treatment With Antioxidants (Vitamin C, Vitamin E, Coenzyme Q10 and Selenium) on Arterial Compliance, Humoral Factors and Inflammatory Markers in Patients with Multiple Cardiovascular Risk Factors; Marina Shargorodsky, et al.; July 2010
