Published By: K.D Cameron

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5 Supplements for Healthy Blood Pressure

Heart disease is one of the leading causes of death around the world. And there’s just no reason for this to be true! Doctors, dieticians, sports physiologists—all the experts agree that cardiovascular health (especially blood pressure) is the medical concern most easily addressed by simple diet and lifestyle changes. Here are 5 nutritional hacks for healthy blood pressure maintenance.

Cherry Juice (or concentrated extracts). New research from Northumbria University shows a 7% reduction in blood pressure among men with early hypertension who drank just 60ml of cherry juice concentrate. The effects were sustained for a full three hours after consumption. The study was published in the American Journal of Clinical Nutrition.

Flaxseed. A study published a few years ago in the journal Hypertension found that consumption of flaxseed supports healthy blood pressure already within normal ranges. That means the beneficial fatty acids (specifically alpha linolenic acid or ALA), fiber and lignans in flaxseed can help keep your blood flowing smoothly so you don’t have to worry when the nurse puts the cuff on you and starts squeezing that little ball.*

Greens, Greens and more Greens. Leafy green vegetables are packed with blood-pressure-friendly nutrition. Many are rich in potassium and magnesium, two of the most fundamentally important nutrients for healthy blood pressure. Greens also supply healthy amounts of calcium, B vitamins, and phytonutrients that help keep the entire cardiovascular system going strong.

Berries—Especially Dark Blue & Purple. Dark berries contain anthocyanins, a class of phytonutrients known to have a number of active benefits within the body. Research reported in the American Journal of Clinical Nutrition recently demonstrated that anthocyanins from blueberries in particular protect the cardiovascular system.

Natto (Nattokinase). OK, so the fermented soybean dish Natto is not going to be on everyone’s menu, but you can get supplements that deliver the active ingredient—a special enzyme called Nattokinase—without being forced to eat this traditional Japanese dish. Nattokinase has been shown in numerous studies to promote circulatory health and blood pressure.

* Even those with healthy blood pressure in the normal range can present with hypertensions when a clinician performs the reading. This is often called “white coat hypertension,” referring to the reaction of the patient to the stress of being examined by a medical professional. If this happens to you, take a few deep breaths, avoid caffeine and tobacco before your visit, and consider a stress-reducing tea or supplement to help calm your nerves. And don’t worry—you’re not alone. White coat hypertension is a very common phenomenon. Just ask your doctor!