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10 Key Nutrients to Control Blood Pressure Naturally

Hypertension, commonly known as high blood pressure, is frequently referred to as a “silent killer”. This is due to the fact that the majority of persons with high blood pressure have no symptoms and are in good health. Of those, one in three aren’t even aware that they have it.

However, persistently high blood pressure harms the arteries. This makes it tougher for your heart and blood arteries to deliver oxygen-rich blood to every part of your body while also making them less effective at doing so. This significantly raises the risk of heart attack, stroke, kidney failure, and eyesight loss if left untreated.

Currently, genetics and lifestyle variables like obesity, stress, insulin resistance, eating too much sugar and salt, and maintaining a sedentary lifestyle account for 90–95% of instances of hypertension rather than a physical illness. Hypertension that is necessary is what this is.

Nutrient shortages that make it difficult to control your blood pressure are one significant element that causes hypertension. Often, your doctor will ignore these nutrient inadequacies.

Here are 10 key nutrients that can help control blood pressure naturally:

  1. Potassium: Potassium helps to regulate blood pressure by balancing the effects of sodium in the diet. Foods high in potassium include bananas, avocados, spinach, and sweet potatoes.
  2. Magnesium: Magnesium can help to relax blood vessels, which can lower blood pressure. Good sources of magnesium include almonds, spinach, and black beans.
  3. Calcium: Calcium helps to relax blood vessels and improve blood flow. Good sources of calcium include dairy products, leafy greens, and fortified foods.
  4. Vitamin D: Vitamin D can help to lower blood pressure by promoting the relaxation of blood vessels. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods.
  5. Fiber: Fiber can help to lower blood pressure by promoting healthy digestion and reducing cholesterol levels. Good sources of fiber include whole grains, fruits, and vegetables.
  6. Omega-3 fatty acids: Omega-3 fatty acids can help to lower blood pressure and reduce inflammation. Good sources of omega-3 fatty acids include fatty fish, flaxseed, and chia seeds.
  7. Coenzyme Q10: Coenzyme Q10 can help to lower blood pressure and improve heart health. Good sources of coenzyme Q10 include fatty fish, organ meats, and whole grains.
  8. Garlic: Garlic can help to lower blood pressure and improve circulation. Garlic can be added to foods or taken as a supplement.
  9. Hibiscus tea: Hibiscus tea has been shown to lower blood pressure in some studies. Hibiscus tea can be brewed from dried hibiscus flowers or purchased as a supplement.
  10. Dark chocolate: Dark chocolate contains flavonoids that can help to lower blood pressure and improve circulation. Dark chocolate should be consumed in moderation and should contain at least 70% cocoa solids.

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