Supplements for Blood Pressure

Did you know that diet and lifestyle changes can help to reduce high blood pressure? High blood pressure is more common than low blood pressure and affects around 1 in 3 adults in the UK, with men being slightly more affected than women.

High blood pressure can go unnoticed for some time as it does not have any specific symptoms. It can increase the risk of stroke, heart attack, heart disease and kidney disease therefore it’s important to take steps to avoid high blood pressure through a healthy diet and lifestyle. If you have high blood pressure, consider following the DASH diet (Dietary Approaches to Stop Hypertension) which is a specific diet backed by scientific evidence to help reduce high blood pressure.

Key Foods for Healthy Blood Pressure

The DASH diet encourages the consumption of foods rich in key nutrients including potassium, magnesium and calcium that support heart health, as well as wholegrains and fibre. To reduce high blood pressure, reduce your salt intake which can contribute to high blood pressure, and include the following foods:

  • Potassium is found in beet greens, salmon, avocado, apricots, lentils, prunes, potato, kidney beans, orange juice, bananas, milk and button mushrooms.
  • Magnesium-rich foods include dark, leafy green vegetables, nuts, seeds, legumes and cacao.
  • Calcium is found in dairy products, oily fish, dark, leafy greens, almonds, sesame seeds, beans, tofu and fortified plant milks.
  • Wholegrains include whole-wheat bread or pasta, brown rice, buckwheat, quinoa and oats.
  • Fibre is high in plant-based foods such oats, fruits, vegetables, nuts, seeds and legumes.

Which Supplements Can Support Healthy Blood Pressure?

  1. Magnesium
  2. Beta-glucan (a type of fibre)
  3. Vitamin D
  4. Vitamin C

Top Tips on Buying Supplements for Blood Pressure

  • For vitamin C, look for the ascorbate form rather than ascorbic acid, as this is gentler on your stomach. Men and women require 40 milligrams per day.
  • The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.
  • Look for supplements which contain vitamin D3 which is the bio-available form of vitamin D. Consider getting your vitamin D levels tested so that you can supplement according to your needs.

Nutritional Therapy Support For Blood Pressure

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with blood pressure and to book a consultation, head over to our expert page here: