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High blood pressure is a common condition in the UK. More than one in four people have this condition, but many do not realize it. The disease can pose serious health risks – if left untreated, it can cause heart disease and stroke. Making certain dietary adjustments can help control high blood pressure. More and more evidence suggests that these five supplements can also help.
Linseed oil
More and more evidence suggests that flaxseed oil can lower blood pressure.
A study involving 59 people compared the effects of flaxseed oil to those of safflower oil, a type of oil rich in omega-6 fatty acids.
In this study, supplementation with a tablespoon (15 ml) of flaxseed oil for 12 weeks resulted in a significant drop in blood pressure compared with safflower oil supplementation.
Flaxseed oil can also improve the elasticity of the arteries.
Research shows that aging and the increase in blood pressure are usually related to a decrease in elasticity.
Coenzyme Q10
According to the medical website LiveStrong, it has been found that hypertensive individuals have lower levels of coenzyme Q-10 (CoQ10), an antioxidant and an enzyme involved in energy production.
According to a meta-badysis published in the Journal of Human Hypertension, research has linked CoQ10 supplementation to a systolic pressure drop of up to 17 mmHg and a diastolic pressure reduction of up to 17 mmHg. at 10 mm Hg.
The meta-badysis also indicated that CoQ10 was generally well tolerated with no side effects.
Cocoa
Two studies published in the journal Age and the British Journal of Nutrition (BJN) show that consumption of cocoa flavanols lowers blood pressure, improves cardiovascular function and relieves the cardiac burden badociated with aging and stiffening of the arteries.
Previous studies had shown that consumption of cocoa flavanol improved the elasticity of blood vessels and lowered blood pressure – but, in most cases, these included high-risk individuals such as smokers and people who have already been diagnosed with hypertension and coronary heart disease. cardiac disease.
These two studies of Age and BJN are the first to examine the different effects that food cocoa flavanols can have on the blood vessels of healthy, low-risk individuals with no signs or symptoms of cardiovascular disease.
The first study revealed a statistically and clinically significant decrease in systolic blood pressure of 4 mmHg compared to control in people who consumed cocoa flavanols.
Garlic
In a study published in the journal BMC Cardiovascular Disorders, scientists badyzed 11 previously published clinical trials and discovered that garlic was superior to placebo in reducing blood pressure in people with hypertension.
In another report published in the Annals of Pharmacotherapy, researchers examined 10 clinical trials evaluating the effects of garlic on blood pressure.
The results revealed that the use of garlic was badociated with a decrease in blood pressure in patients with high systolic blood pressure.
However, the use of garlic was not badociated with a decrease in blood pressure in study participants without high systolic blood pressure.
French sea bark extract
The French sea bark extract is a dietary supplement that uses the antioxidant power of flavonoids.
Pycnogenol, which is derived from the French sea bark, could improve circulation and help lower blood pressure. Participants in a small study took 125 mg of pycnogenol daily for 12 weeks and had a significant benefit
These results are corroborated by another study published in the Journal of Cardiovascular Pharmacology and Therapeutics, which found that the plant counterbalanced kidney damage caused by hypertension, lowered urinary protein and improved blood flow to the kidneys.
According to the NHS, the following lifestyle changes can help prevent and reduce high blood pressure:
- Reduce the amount of salt you eat and eat a generally healthy diet
- Reduce alcohol
- Lose weight if you are overweight
- Regular exercise
- Reduce caffeine
- Stop smoking
- Try to sleep at least six hours per night
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