High blood pressure is a common condition in the UK and the only sure way to find out you have it is to have your reading checked on a regular basis. Your GP or pharmacist can help you out with this or you can buy a blood pressure monitor to use at home. If high blood pressure is left untreated, the arteries can thicken and harden, increasing the risk of heart attack and stroke, which can be life-threatening. But high blood pressure can be prevented or reduce by eating healthily and regularly exercising, according to experts.
Three supplements proven to lower blood pressure are garlic, fibre and CoQ10
Some studies suggest the addition of a supplement can help lower blood pressure.
Three supplements proven effective are garlic, fibre and CoQ10.
Garlic
Garlic has been used since ancient times as a circulation treatment.
In one study, garlic significantly lowered both diastolic and systolic blood pressure in randomised clinical trials.
Both garlic supplements and raw garlic can be used to help high blood pressure.
Fibre
Research showed a fibre supplement of 11g per day reduced blood pressure by a small amount.
While fibre is available as supplements, it can also be added into diets by eating more fibrous foods.
Government guidelines published in July 2015 says Britons dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet.
It was found most adults were only eating an average of around 18g a day.
As well as reducing high blood pressure, eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Fibre can be added in to a person’s diet by choosing higher-fibre breakfast cereals, eating wholemeal or granary breads, eating potatoes with their skins on, snacking on fruit, and including plenty of vegetables with meals.
CoQ10
CoQ10, which stands for coenzyme C10, is an antioxidant that helps cells produce energy.
In an analysis of clinical trials, it was fond to bring down diastolic blood pressure by up to 10 millimetres of mercury (mmHg) and systolic blood pressure by 17mmHg.
CoQ10 is available in capsule form.
Other ways high blood pressure can be prevented or reduced include:
- Limiting alcohol intake
- Losing weight if overweight
- Cutting down on caffeine
- Not smoking
Certain foods have also been found to lower blood pressure – sprinkling this food on meals may prove effective.
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