Natural supplements to lower blood pressure and improve cardiovascular health. Learn how to incorporate these vitamins into your diet and implement lifestyle changes to support better heart health. Don’t miss out on valuable tips and advice in this informative video!
In the video titled “Top 6 Vitamins to Lower Blood Pressure Naturally,” you’ll find valuable information on how to naturally lower your blood pressure.
Hypertension, or high blood pressure, can increase the risk of serious health issues like strokes and heart attacks.
With nearly half of adults in the USA having high blood pressure, it’s important to take steps to improve your cardiovascular health.
The video discusses the recommended vitamins to lower blood pressure, including Vitamin D3 (and K2), Vitamin B3, Potassium & Magnesium, Aged Garlic Extract, Vitamin E, and Apple Cider Vinegar.
These vitamins work to relax the arteries and improve blood flow.
The video also highlights lifestyle changes that can help lower blood pressure, such as monitoring blood pressure, cutting back on caffeinated drinks, consuming foods that boost nitric oxide levels, taking long walks in nature, avoiding alcohol and cigarettes, improving sleep habits, and practicing intermittent fasting.
By implementing these changes, you can contribute to better health and well-being.
6 Vitamins to Lower Blood Pressure Naturally
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Introduction
High blood pressure, also known as hypertension, is a condition that affects nearly half of adults in the USA and can lead to serious health risks such as strokes and heart attacks.
To combat this issue naturally, there are six key vitamins that have been found to lower blood pressure effectively.
In addition to these vitamins, lifestyle changes are also recommended to maintain healthy blood pressure levels.
This article will explore the top six vitamins, their recommended dosages, food sources, supplement options, and the importance of lifestyle changes for lowering blood pressure.
Vitamin D3 (and K2)
Vitamin D3 plays a crucial role in maintaining healthy blood pressure levels.
It helps relax the smooth muscles in the arteries and the thick muscles in the middle layer of the heart, allowing for better blood flow.
It is recommended to take 20,000 IU (0.5mg) of vitamin D3 per day along with 200 mcg of vitamin K2 (Mk-7) to boost vitamin D levels and prevent calcium from hardening the artery walls.
Natural sunlight exposure for at least 45 minutes each day can also increase vitamin D levels in the body.
Vitamin B3
Vitamin B3, also known as niacin, is beneficial for those with high blood pressure, clogged arteries, and high LDL cholesterol.
Niacin helps vasodilate the blood vessels, opening them up and improving blood flow.
It also reduces inflammation and prevents plaque formation in the artery walls.
For optimal results, a daily dosage of 500mg to 1000mg of extended-release niacin is recommended. Flushing may occur after taking niacin, but this indicates that the blood vessels are opening up.
Potassium and Magnesium
Potassium and magnesium are essential minerals that work together to balance fluids in the body and maintain a normal heart rate.
Consuming too much salt and too little potassium from leafy green vegetables can lead to fluid retention, put pressure on the arteries, and raise blood pressure.
Increasing intake of potassium and magnesium-rich foods such as Brussels sprouts, cabbage, avocados, and pumpkin seeds can help regulate blood pressure.
Alternatively, high-quality electrolyte powders containing at least 1000mg of potassium citrate and 100mg of magnesium citrate can be taken daily.
Aged Garlic Extract
Aged garlic extract has been shown to lower blood pressure by reducing the hormone angiotensin II, which constricts blood vessels.
It boosts nitric oxide levels, which dilates blood vessels and improves blood flow.
Taking 2400mg of aged garlic extract daily can lower blood pressure and reduce the risk of blood clots.
Adding organic, aged garlic to salads and stir-fries can also provide the benefits of this natural remedy.
Vitamin E
Vitamin E, specifically tocotrienols, is an antioxidant that helps the heart use oxygen properly and reduces the risk of chest pain (angina) and inflammation in the coronary artery.
Consuming up to 300mg of tocotrienols daily can support heart health and lower blood pressure.
Food sources of vitamin E include sunflower seeds, avocados, hazelnuts, extra virgin olive oil, and Swiss chard.
Apple Cider Vinegar
Apple cider vinegar has been shown to have benefits for lowering blood pressure.
It works by reducing the activity of the enzyme responsible for constricting blood vessels.
Taking a tablespoon of apple cider vinegar mixed with water daily can help lower blood pressure.
However, it is important to note that excessive consumption of apple cider vinegar can have adverse effects, such as tooth enamel erosion and irritation of the digestive system.
Lifestyle Changes
In addition to incorporating these vitamins into your diet, lifestyle changes play a crucial role in maintaining healthy blood pressure levels.
Dietary modifications, such as reducing sodium intake, increasing potassium-rich foods, and following the DASH (Dietary Approaches to Stop Hypertension) diet, can have a significant impact.
Regular exercise and physical activity, stress management techniques, and weight management all contribute to maintaining healthy blood pressure.
Monitoring Blood Pressure
Daily monitoring of blood pressure is essential for managing hypertension. It helps identify any temporary spikes in blood pressure and allows for early intervention.
Normal blood pressure ranges from 90/60 mmHg to 120/80 mmHg, while hypertensive readings exceed 140/90 mmHg.
Various methods of blood pressure measurement, such as home blood pressure monitors and wearable devices, are available for convenient and accurate monitoring.
Replacing Caffeinated Drinks
Cutting back on caffeinated drinks and replacing them with anti-hypertensive teas can help lower blood pressure naturally.
Herbal teas such as hibiscus tea, green tea, and chamomile tea have been found to have blood pressure-lowering effects.
These teas contain compounds that relax blood vessels and improve blood flow.
Foods that Boost Nitric Oxide
Consuming foods that boost nitric oxide levels can improve blood flow and lower blood pressure.
Nitric oxide acts as a vasodilator, promoting the relaxation and widening of blood vessels.
Foods such as beets, garlic, spinach, and watermelon are rich in nutrients that increase nitric oxide production and improve cardiovascular health.
Taking Long Walks in Nature
Taking long walks in nature for at least 45 minutes per day can further boost nitric oxide levels and improve heart function.
Nature walks provide relaxation and stress relief, which can contribute to lower blood pressure.
The combination of physical activity and exposure to natural environments has been found to have positive effects on cardiovascular health.
Avoiding Alcohol, Cigarettes, and Vape Devices
To protect the heart and vascular system, it is crucial to avoid alcohol, cigarettes, and vape devices.
These substances have been linked to high blood pressure, increased heart rate, and damage to blood vessels.
By eliminating these habits, blood pressure can be better controlled, and the risk of cardiovascular problems can be reduced.
Improving Sleep Habits
Improving sleep habits is essential for maintaining healthy blood pressure.
Going to bed earlier, turning off blue light devices before sleep, and striving for a sufficient amount of sleep can naturally relax the arteries and improve blood pressure regulation.
It is recommended to aim for 7-9 hours of quality sleep each night.
Intermittent Fasting
Intermittent fasting, a dietary practice in which meals are consumed within an 8-hour window and fasting is practiced for 16 hours per day, can help reduce blood pressure and lower the risk of clogged arteries.
This eating pattern has been associated with improved heart health, weight management, and blood pressure control.
Conclusion
In conclusion, incorporating the top six vitamins—Vitamin D3 (and K2), Vitamin B3, potassium and magnesium, aged garlic extract, Vitamin E, and apple cider vinegar—into your diet can help naturally lower blood pressure.
Additionally, practicing lifestyle changes such as dietary modifications, regular physical activity, stress management, and weight management is essential for maintaining healthy blood pressure levels.
By combining these vitamin-rich foods, supplements, and lifestyle changes, individuals can significantly improve their overall heart health and well-being.
It is important to consult with a healthcare professional before making any significant changes to your diet or lifestyle.