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High Blood Pressure
Written by: Dr. Steve Windley, MDHIGH RESOLUTION
Adjusting your lifestyle to lower unhealthy blood pressure.
High blood pressure is quickly becoming one of the most common chronic illnesses in westernsociety. It’s a condition that can cause significant issues throughout the body if not treated.Fortunately for most patients, high blood pressure is extremely treatable and preventable.Changes in lifestyle and simple nutrients can have a profound effect on this popular plague.In medical school, doctors are taught to think of blood pressure, or hypertension, in twobroad classes. The first has specific causes, including trouble with the arteries that feed thekidneys, sleep apnea and hormone-producing tumors. In these cases, high blood pressure is aresult of another problem and the root issue must be treated to fix symptoms. The second doesnot have a distinct cause. This is where most patients in developed nations fall. These patientsmay face obesity, lack of exercise, poor diet and stress, all of which contribute to elevated bloodpressure. To treat this condition, one must identify any deficiencies in their lifestyle that could becontributing to poor health.Adjustments in diet are easy for those wanting to improve blood pressure. Start with morefruits and vegetables, at least five servings of each a day. Try to buy moreorganicvarietieswhen available. Also, include healthy proteins like fish, chicken, eggs and beans. With any typeof animal-based protein, look for naturally raised, hormone and antibiotic-free varieties. Regularand diet soft drinks need to be decreased and ideally removed from the diet. Chocolate loverscan indulge, as nutrients in dark chocolate called flavonoids have shown some benefit in healthparameters including blood pressure [1]. This treat should be enjoyed in moderation, andcontain at least 70 percent cocoa.No lifestyle prescription for hypertension would be complete withoutexercise. It is atremendous way to strengthen the heart and help the blood vessels relax.Supplements can also contribute to optimal results.CoQ10will lower blood pressuresome, while also aiding the muscles, brain, heart and kidneys [4]. It is an extremely versatilenutrient that is tolerated very well. For those on cholesterol-lowering statin drugs, body stores ofCoQ10 are depleted, making it a must-take supplement. Like CoQ10, magnesium is neededthroughout the body, providing help not only for blood pressure, but for the muscles, bowels andheadaches.Patients with high blood pressure should also considervitamin D, which continues to provesupportive for bone, heart and brain health. Recent studies are bringing to light vitamin D’spositive link to high blood pressure [2, 3]. Patients with a lifestyle, work schedule or illness thathinders year-long exposure to sunlight should consider vitamin D. Blood levels can be easilychecked through a 25-hydroxy vitamin D test, with a goal level of approximately 50-80 ng/mL. Garlichas a small, but noticeable, effect on several cardiovascular factors, including blood
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pressure [6, 7]. This change can be up to 11 points for some patients, which may be enough tolessen the need for more aggressive medication. Garlic is tolerated well, but those on bloodthinners should observe caution, as it can have a blood thinning effect like aspirin.Fish oilsremain one of the most helpful nutrients available. Like CoQ10, magnesium and vitamin D, fishoils are very profitable throughout the body. The benefits of fish oil supplements to high bloodpressure are modest [8, 9]. Patients should hope for a 5 point drop. This is a rather smallchange but because of its many other benefits, fish oils (omega-3 fatty acids) make a niceadjunct for blood pressure and heart health treatments. Patients taking blood thinners likewarfarin may need to be careful while taking fish oils. It has a mild blood thinning effect, so workwith a physician.-
CoQ10.
Typical dosage is 100-200 mg, with higher doses yielding higher results. Takewith food.-
Magnesium
. 300-500 mg a day, in divided doses, with food. This nutrient is generallywell tolerated, but can result in loose stools if overused.-
Vitamin D
. Dosage varies depending on blood test levels, but is typically 1,000-3,000 IUa day, taken with food.-
Fish oils
. 1,500-2,000 mg of the EPA plus DHA. Add the two numbers together todetermine the amount needed. The bottle should indicate that the product was tested for heavymetals like mercury.-
Garlic
. 300-400 mg taken twice a day, with food.The goal for healthy blood pressure is to keep the top number (systolic pressure) under 120 andthe bottom number (diastolic pressure) under 85. Numbers in the 120-139/85-90 range areconsidered prehypertensive, and should prompt an evaluation of lifestyle factors. Patients withcertain risk factors, such as diabetes, previous stroke or tobacco use, may need moreaggressive blood pressure balancing methods.References:1. Grassi, D. (2005). Cocoa reduces blood pressure and insulin resistance and improvesendothelium-dependent vasodilation in hypertensives. Hypertension, 46(2):398-405.2. Kristal–Boneh, E. (1997). Association of calcitriol and blood pressure in normotensive men.Hypertension, 30(5):1289-94.3. Pfeifer, M. (2001). Effects of a short-term vitamin D(3) and calcium supplementation on bloodpressure and parathyroid hormone levels in elderly women. J Clin Endocrinol Metab,86(4):1633-7.4. Langsjoen, P. (1994). Treatment of essential hypertension with coenzyme Q10. Mol AspectsMed, 15 Suppl:S265-72.5. Auer, W., Eiber, A., Hertkorn, E., et al. (1990). Hypertension and hyperlipidaemia: Garlichelps in mild cases. Br J Clin Pract, 69:3-6.6. Silagy, C.A. (1994). A meta-analysis of the effect of garlic on blood pressure. J
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