High Blood Pressure (Hypertension)
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- What is high blood pressure?
- Symptoms of high blood pressure
- Causes of high blood pressure
- Prevention of high blood pressure
- Risk factors for high blood pressure
- Complications of high blood pressure
- When to see a doctor about high blood pressure
- Diagnosis of high blood pressure
- Conventional treatment of high blood pressure
- Alternative/complementary treatment of high blood pressure
- Living with high blood pressure
- Caregiving for someone with high blood pressure
Alternative / complementary treatment of high blood pressure
Anyone who suspects they may have high blood pressure, should never try to self-medicate. Any type of medical condition needs to be diagnosed by a medical professional as the same symptoms could be confused with many other heart disorders.
Always talk to your doctor about any supplements you want to take before trying them as they could interfere with the actions of any prescription medications.
Herbs
There are a number of excellent herbs which may help to reduce incidence of higher blood pressure:
- Garlic (Allium sativum) - several studies have suggested that fresh garlic or garlic supplements may lower blood pressure, by helping to reduce cholesterol levels, prevent blood clots by ensuring the blood is less "sticky" and thinned as well as dissolving plaque build-up. People taking any type of medications must not take garlic supplements without consulting their doctor first
- Olive leaf (Olea europaea) - some studies have shown that olive leaf extract may have potent antioxidant as well as anti-inflammatory effects on the arteries, which may reduce incidence of plaque build-up, lower cholesterol levels and helps to normalise blood pressure levels to normal
- Psyllium (Plantago psyllium) - studies show that psyllium, a "weed", which is an excellent source of natural fibre, helps to reduce cholesterol levels (which are associated with increased levels of blood pressure) and also helps to normalise blood glucose levels, which means it may reduce risk of hypertension in people with diabetes. People who have diabetes and take insulin should discuss taking psyllium with their doctor before trying it
Vitamins
There are a number of vitamins which may help reduce symptoms and risk of complications of high blood pressure (but do not take these in supplement form unless you have approval from your medical specialist to do so):
- Folic acid - various studies show that folic acid lowers high blood pressure and reduces stiffness of the arteries. These studies showed that folic acid helps to keep the arteries more flexible and pliant, which prevents the increase in blood pressure. It is advised to incorporate foods rich in folic acid in the diet, foods such as leafy green vegetables (spinach, lettuce, kale), beans and other dark green vegetables, as well as nuts and seeds
- Vitamin B3 - studies show that vitamin B3 (niacin) is a vasodilator, which means that it opens up blood vessels so that blood can flow easily through them. Vitamin B3 helps to promote normalised blood pressure
- Vitamin B6 - studies show that vitamin B6 can help to reduce clotting, which is associated with heart disease. Other and may also lower blood pressure
- Vitamin B12 - studies show that vitamin B12 can help to reduce clotting, which is associated with heart disease. Other and may also lower blood pressure. The studies have suggested that vitamin B12 works even more effectively at reducing blood pressure when in conjunction with folic acid
- Vitamin C - studies show that vitamin C plays a role promoting a healthy heart and normal blood pressure levels. Aim to increase foods high in vitamin C (citrus fruits, stone fruits, leafy green vegetables)
- Vitamin D - studies show that vitamin D plays a role in regulation of blood pressure and they have suggested that lowered vitamin D intake is associated with risk for high blood pressure levels
- Vitamin E - studies show that the antioxidant vitamin E thins the blood, prevents blood clots and also lowers blood pressure. Aim to eat more foods rich in this vitamin, such as nuts, seeds, olive and sunflower oils
Minerals
There are a number of minerals which may help reduce symptoms and risk of complications of high blood pressure (but do not take these in supplement form unless you have approval from your medical specialist to do so):
- Calcium - studies show that calcium may be not be absorbed properly and so may cause a deficiency in people with hypertension. In addition to this, other studies have associated lowered calcium intake with higher blood pressure levels
- Magnesium - many studies show that the mineral magnesium relaxes smooth muscle tissue (which are basically the muscles that surround the arteries) and this allows blood to flow properly without restriction. Magnesium also works on the heart to normalise heart rhythm and heart beat
- Potassium - if sodium levels are elevated, blood pressure can increase, whereas potassium has the opposite effect by lowering and normalising blood pressure levels. Increased intake of foods high in potassium such as fruits (especially bananas) and all vegetables, but especially leafy green vegetables may help to reduce blood pressure
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Other nutrients
There are a number of other nutrients which may help reduce symptoms and risk of complications of high blood pressure (but do not take these in supplement form unless you have approval from your medical specialist to do so):
- Carnitine - this amino-acid like substance has beneficial effects on the heart and some studies show that carnitine can lower blood pressure
- Fish oil - current research shows that the omega 3 fatty acids DHA and EPA in fish oil not only lower blood triglycerides but also decreases risk factors which increase blood pressure. The omega-3 fatty acids in fish oil are recommended by various authorities to keep the heart healthy
- Lecithin - studies show that lecithin could be deficient or not well absorbed and metabolised properly in people with high blood pressure. This means that intake of foods rich in lecithin should be increased in the diet: soy, eggs, beans and liver and even lecithin granules, but check to make sure that the lecithin or soy are GM free
- Lipoic acid - studies show lipoic acid, a potent antioxidant nutrient may prevent high blood pressure in some individuals, while other studies show that lipoic acid decreases high blood pressure in people who have salt sensitivity hypertension
- Methionine - studies show that methionine, an antioxidant amino acid lowers blood pressure and may prevent it from rising too high in the first place. Foods rich in methionine are - meats, beans, soy and soy products, vegetables, fruits, nuts
- Taurine - studies show that taurine may lower existing high blood pressure and may even prevent blood pressure from rising too high in the first place
Dietary modifications:
- Avoid excessive salt intake - salt can elevate blood pressure in many people and should be limited by not adding any to food and not eating processed foods; instead of salt, use herbs, spices, lemon juice, balsamic vinegar
- Avoid processed foods - this means avoiding all soft drinks, all canned and processed meats from the deli, processed cheeses, instant soup, ice cream, toppings, puddings, cakes, pizza, take-away food
- Eat a large salad every day - studies show that people who eat a salad with leafy green vegetables every day, have lower incidence of high blood pressure. This could be due to the blood pressure lowering mineral potassium that is rich in just about all vegetables, as well as the mineral magnesium, which relaxes smooth muscle tissue (and that is what the artery and other blood vessel walls are made from)
- Eat less saturated fat - as saturated fat can block the arteries, causing high blood pressure and then this can lead to heart disease to develop; eat saturated fat in moderation
- Eat more beetroot - studies have shown that drinking 1-2 glasses of beetroot juice every day lower the blood pressure of people with existing high blood pressure
- Eat more fruit - fruit are essential in a healthy diet and will help to lower blood pressure due to the high potassium and low sodium levels that they contain
- Eat more garlic - studies show that garlic is excellent at reducing high blood pressure in people with existing hypertension, due to the active enzyme alinase which converts allin to allicin. The studies show that allicin is effective in relaxing the smooth muscles that surround the artery walls and widening the the arteries to let more blood flow freely, without the pressure that high blood pressure causes
- Eat more vegetables - vegetables are essential in a healthy diet and will help to lower blood pressure, as they contain the right ratio of potassium to sodium and will help to lower blood pressure. It is recommended to eat at least 5-7 portions of vegetables every day
- Increase water intake - water allows the body to be properly hydrated and dilutes the effects of high sodium, drink about 8-10 glasses of water each day
- Limit sugar intake - sugar may contribute to raising blood pressure; foods high in sugar should be limited, especially processed foods
Lifestyle modifications:
- Avoid smoking - cigarette smoking damages the walls of blood vessels and hardens arteries, which can increase risk of blood pressure becoming high
- Drink less alcohol - too much alcohol can increase blood pressure due to the detrimental effect on the whole body, so limit alcohol to 1-2 glasses of red wine (made with no preservatives) 3-4 times per week
- Get adequate exercise - several studies show that regular, low intensity exercise is just as effective as medication to lower blood pressure which is too high, even in elderly people (suitable exercise - swimming, walking, aerobics, cycling)
- Lose weight - excess weight, especially around the middle (abdominal) area is a high risk factor for developing high blood pressure (as well as heart disease in general), so exercise is recommended for at least 30 minutes, every day. Exercise that increases the heart rate to about 75% of the maximum heart rate is recommended as this will help condition the heart and keep it healthy
- Reduce stress - strong emotions, anger and stress all can contribute to elevating blood pressure on a temporary basis, but if the stress is ongoing, this is a very high risk factor for high blood pressure. Stress reduction techniques that can be used to relax, include: meditation, yoga, visualisation, tai chi, socialising
Alternative treatments:
- Naturopath - people with high blood pressure may benefit from a visit to a naturopath who can provide nutritional supplements and monitor progress. People who visit a naturopath must advise their doctor to ensure it does not conflict with any medications they are taking
Always ensure that you notify your medical practitioner of any supplements that you want to take - it may interfere with other medication or conditions you have. Confirm with your doctor it is safe to take BEFORE you try it.
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< 9:conventional treatment 11:living with hypertension > Last reviewed: 21 August 2007 || Last updated: 10 January 2009
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
