BLOOD PRESSURE: 6 Natural Supplements to Lower Your Blood Pressure

hello all you healthy blood pressure warriors my name is david fry and i want to welcome you to the healthy blood pressure youtube channel and there's a lot of supplements for cell that promise to lower your high blood pressure some work well and some not so much in this video i'm going to talk about six natural supplements that support heart health which webmd recommends now webmd is a well-known and trusted medical website they host a lot of research-based information on various health topics heart health and blood pressure are part of such topics medication is usually

prescribed to those with very high blood pressure but those drugs may have several side effects hence there have been a keen interest in finding out more about natural supplements that can benefit the heart webmd recommends six such key supplements let's look at how each one of these helps maintain the health of your heart we'll also talk about how these supplements help lower your blood pressure the first supplement is fiber now fiber is found in most whole foods it can be insoluble or soluble soluble fiber is one that dissolves in the liquids in the gut during

digestion insoluble fiber cannot be digested but helps in easing the way for passing waste out of your rectum either way fiber is good for heart health here's why soluble fiber tends to bind to the bad cholesterol in your blood and then it just flushes out of your system lower the bad cholesterol and your heart is healthier studies also show that both types of fiber can help lower blood pressure one such study was done by researchers at northwestern university in the united states in imperial college london in the uk the study looked at over two thousand

participants their dietary intake of fiber was increased by 6.8 grams per 1000 kilocalories at the end of the study their upper reading of blood pressure was reduced by about 1.6 units researchers say that fiber may increase nitrous oxide in the body this chemical helps in relaxing the blood vessels fiber can also reduce sodium retention in your body and both of these processes lead to the lowering of blood pressure women should aim for about 25 grams of daily fiber while men should consume closer to 38 grams of daily fiber for a healthy heart for those over

50 years old the numbers reduce to 21 grams for women and 30 grams for men the second supplement for heart health is sterols and stanols now sterols and stanols are compounds found in some plants these compounds are similar to the cholesterol that your body produces in enough quantities steriles and stenols can help lower your bad cholesterol and this is because the body ends up absorbing these compounds instead of the bad cholesterol when both are present the cholesterol then finds no place in your bloodstream and then it forcefully flushes out by your digestive system and thus

your heart remains healthy sterols and stannols may also reduce blood pressure according to some studies elsevier limited in the european society for clinical nutrition and metabolism sponsored scientists to conduct an analysis of past studies to establish a link between these compounds and blood pressure the analysis showed that sterols and stanols can reduce the upper reading of blood pressure by around 1.55 units they can also reduce the lower number by about one unit a higher dosage was essential for the upper number but a lower dosage was sufficient to reduce the lower number sterols and stannols are

found in nuts in grains and also in some fortified foods the third supplement is coenzyme q10 coenzyme q10 or coq10 provides your cells with energy your body produces this enzyme naturally but sometimes it may not produce enough of it your heart health may suffer due to a lack of enough coq10 conditions such as coronary artery disease can cause inflammation of the blood vessels over time this may lead to heart failure this stage could be prevented by reducing the inflammation through coq10 supplementation coq10 may also help lower blood pressure this is because of their antioxidant properties

by reducing oxidative stress it helps extend the life of nitrous oxide molecules in the blood and optimum levels of nitrous oxide are a must for your blood vessels to relax this makes blood flow easier and reduces blood pressure the fourth supplement is fish oil now fish oil contains healthy fats known as omega-3 fatty acids these fatty acids reduce the triglycerides in your blood and triglycerides are fats stored in your body when excessively high these fats can lead to heart disease omega-3 fatty acids can reduce up to 50 percent of triglycerides in one month when you

take a dosage of 3.4 grams every day these healthy fats also clear out the bad cholesterol from your system these two are the primary ways in which fish oil helps to keep your heart well fish oil is also a good anti-inflammatory agent it can prevent the hardening of your artery walls and this can allow the blood to flow through the vessels more easily this is how fish oil could lower blood pressure the american journal of hypertension published an analysis of studies linking omega-3 fatty acids to high blood pressure it showed that with omega-3 the top

reading of the blood pressure could reduce by around four units and the bottom was also reduced by around three units alright the fifth supplement is garlic now garlic is commonly found in almost all kitchens throughout the world and this delicious spice is also your heart's friend it can help reduce plaque buildup in the walls of your arteries plaque is a deposit formed by cholesterol and other harmful ingredients plaque can block your arteries and restrict the flow of blood this can lead to heart failure and that's what garlic can prevent from happening garlic is also effective

in lowering blood pressure this remedy has been used since ancient times garlic has a compound called aldisin that reduces the production of antioxidant ii this is an enzyme that can narrow your blood vessels and thus by lowering this enzyme garlic can allow blood to flow freely through the vessels this brings down blood pressure allicin also improves the production of nitrous oxide which helps in relaxing the blood vessels this process also reduces blood pressure all right the last and final supplement is green tea green tea can help lower the bad cholesterol in your blood it can

also prevent the formation of plaque and both of these lead to a healthier heart researchers from china have carried out an analysis of studies on green tea and blood pressure they studied thirteen trials that had about thirteen hundred participants they noted that green tea reduced the top reading of blood pressure by almost two units a similar effect was also seen on the bottom number green tea is rich in antioxidants these compounds prolong the life of nitrous oxide in the blood and nitrous oxide helps in keeping the blood vessels relaxed this is how green tea can

reduce blood pressure so in summary when it comes to heart health prevention goes a long way but if you've already had a heart attack and your blood pressure is high medicines are important medicines can come with side effects though and that's when the natural supplements that we discussed can help make sure you always talk to your doctor before taking any supplements when choosing the supplements always go for safe ones from trusted brands and always follow a whole food diet and exercise regularly for overall good health hi there if you suffer from high blood pressure like

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