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Vitamin D. Studies have consistently shown that low blood levels of vitamin D are linked to hypertension. One study found that men and women with vitamin D levels of 15 ng/mL or less had a three to six times increased risk of developing hypertension over a four-year period compared to those with levels of 30 ng/mL or higher. Other research has found that increasing vitamin D levels with supplementation lowers blood pressure. A study investigating the effects of vitamin D supplementation on 250 African American men and women found that for each 1 ng/mL increase in blood levels of vitamin D, there was a drop in systolic blood pressure. Doses were given at 1,000; 2,000; or 4,000 1Us daily for three months, with the most significant decreases found in those taking 4,000 IUs. It is worth noting that African Americans are particularly at risk of developing a vitamin D deficiency because darker skin reduces natural vitamin D production. It’s important to have your levels checked and aim to maintain levels between 40-80 ng/mL. Celery seed extract. Celery seeds contain a unique compound called “L-3-n-butylphthalide” or 3nB, that has a relaxing effect on blood vessels, effectively lowering blood pressure (it is also what gives celery its unique taste and smell). Celery seed extract appears to work in the same way as calcium channel blockers, which are often prescribed as anti-hypertensive drugs, by blocking the flow of calcium into cells that line the blood vessel walls, helping them to relax. One trial of 30 mild to moderate hypertensive patients found that a standardized extract of celery seed extract at 7S mg twice daily lowered both systolic and diastolic blood pressure at three and six weeks of follow up. And while calcium channel blockers can reduce blood flow to the brain, in animal studies, celery seed extract has been shown to improve blood flow, prevent stroke, and enhance energy production in the brain. A recent study found that supplementation with celery seed not only lowered blood pressure, but also improved liver and kidney function, fasting blood sugar, and lipid levels. Hibiscus tea. Drinking three cups of hibiscus tea every day can be an enjoyable and easy way to reduce blood pressure. Astudy including 65 pre- and mild hypertensive adults had the participants drink three eight-ounce servings of hibiscus tea ora placebo daily for six weeks. At the end of the study, there was an improvement in both systolic and diastolic pressure in those drinking the tea, compared to the placebo group. The most improvement was seen in systolic pressure and in those participants who had higher blood pressure to begin with. A recent analysis of five studies investigating the effect of hibiscus tea on blood pressure confirmed that the tea had a significant effect on lowering systolic and diastolic blood pressure. The amino acids L-arginine and L-citrulline have also been shown to be effective in reducing elevated blood pressure, in part by increasing NO production in the body. The B vitamins folie acid/ folate, riboflavin (B2), and pyridoxine (B6) have been found to lower systolic blood pressure and homocysteine levels, and to reduce oxidative stress related to hypertension. A review on the flavonoid quereetin published in 2020 looking at 17 studies including 893 participants, found that quercetin significantly reduced both systolic and diastolic blood pressure. In participants who took quercetin for eight weeks or more, there was also significant positive changes in HDL cholesterol and triglycerides. And last, but certainly not least, is a fish oil supplement that contains the omega-3s EPA and DHA. A meta-analysis published in June 2022 in the Journal of the American Heart Association reviewed 7\ clinical trials published between 1987 and 2020 examining the relationship between high blood pressure and EPA and DHA. Among nearly 5,000 participants, the people who consumed between 2-3 grams of combined EPA and DHA daily had reduced blood pressure compared to those who did not consume any; for those with hypertension, consuming 3 grams daily reduced systolic blood pressure by an average of 4.5 mm Hg. Although hypertension is a common and serious health issue, as you can see, there are myriad options to reduce blood pressure naturally and effectively, while also reducing your risk of developing even more serious cardiovascular issues down the road. For references, email [email protected]
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