Blood pressure is the force of blood pushing against the walls of your arteries. It is measured in two numbers: systolic (the pressure when your heart beats) and diastolic (the pressure when your heart rests).

Normal blood pressure is below 120/80 mmHg, while high blood pressure (or hypertension) is above 140/90 mmHg.

High blood pressure can increase your risk of heart disease, stroke, kidney failure, and other health problems. It is often called the “silent killer” because it usually has no symptoms until it causes damage to your organs.

Therefore, it is important to check your blood pressure regularly and take steps to lower it if it is too high.

There are many factors that can affect your blood pressure, such as age, genetics, stress, diet, physical activity, smoking, alcohol, and medications.

Some of these factors are beyond your control, but others can be modified by making healthy lifestyle changes.

For example, you can reduce your salt intake, exercise more, quit smoking, limit alcohol, and lose weight if you are overweight or obese.

However, sometimes lifestyle changes are not enough to lower your blood pressure to a safe level.

In that case, you may need to take prescription drugs to lower your blood pressure. These drugs work by relaxing your blood vessels, reducing the amount of fluid in your body, or slowing down your heart rate.

However, they may also have side effects, such as dizziness, fatigue, headache, cough, nausea, or erectile dysfunction.

If you are looking for natural alternatives to lower your blood pressure, you may want to consider herbal remedies and supplements.

These are substances derived from plants or other natural sources that have been used for centuries to treat various health conditions, including high blood pressure.

However, before you use any herbal remedy or supplement, you should consult your doctor first, as they may interact with your medications or have other risks.

In this article, we will review some of the most popular and effective herbal remedies and supplements for blood pressure support.

We will also discuss their benefits, dosage, safety, and potential interactions. Here are the herbal remedies and supplements we will cover:

• Garlic
• Hawthorn
• Hibiscus
• Olive leaf
• Omega-3 fatty acids
• Coenzyme Q10
• Magnesium
• Potassium

1.  Garlic

Garlic is one of the most widely used herbs in the world. It has been shown to have antibacterial, antiviral, antifungal, anti-inflammatory, and antioxidant properties. It can also lower your blood pressure by relaxing your blood vessels, preventing blood clots, and reducing cholesterol and triglycerides.

According to a meta-analysis of 25 randomized controlled trials, garlic supplementation can lower systolic blood pressure by an average of 4.6 mmHg and diastolic blood pressure by an average of 2.8 mmHg.

The effect is more pronounced in people with high blood pressure than in people with normal blood pressure.

The recommended dosage of garlic for blood pressure support is 600 to 900 mg of standardized garlic powder, 4 to 6 g of fresh garlic, or 10 to 20 ml of garlic oil per day.

You can take garlic in the form of capsules, tablets, or liquid extracts, or eat raw or cooked garlic as part of your diet.

Garlic is generally safe and well-tolerated, but it may cause some side effects, such as bad breath, body odor, stomach upset, heartburn, gas, nausea, vomiting, diarrhea, or allergic reactions.

It may also increase your risk of bleeding, especially if you take blood thinners, such as warfarin, aspirin, or clopidogrel. Therefore, you should avoid garlic if you have a bleeding disorder, are scheduled for surgery, or are pregnant or breastfeeding.

2. Hawthorn

Hawthorn is a shrub that produces red berries, flowers, and leaves. It has been used for centuries to treat heart and circulatory problems, such as chest pain, irregular heartbeat, heart failure, and high blood pressure.

It can lower your blood pressure by dilating your blood vessels, improving blood flow, and strengthening your heart muscle.

According to a systematic review of 14 randomized controlled trials, hawthorn extract can lower systolic blood pressure by an average of 2.6 mmHg and diastolic blood pressure by an average of 2.1 mmHg.

The effect is more significant in people with mild to moderate high blood pressure than in people with normal blood pressure.

The recommended dosage of hawthorn for blood pressure support is 160 to 900 mg of standardized hawthorn extract per day, divided into two or three doses. You can take hawthorn in the form of capsules, tablets, liquid extracts, or tea.

Hawthorn is generally safe and well-tolerated, but it may cause some side effects, such as headache, dizziness, fatigue, nausea, or digestive problems.

It may also interact with some medications, such as beta-blockers, calcium channel blockers, digoxin, nitrates, or anticoagulants.

Therefore, you should consult your doctor before taking hawthorn if you have a heart condition, are taking any of these medications, or are pregnant or breastfeeding.

3. Hibiscus

Hibiscus is a plant that produces colourful flowers that can be used to make tea or juice. It has been shown to have anti-inflammatory, antioxidant, diuretic, and antihypertensive properties.

It can lower your blood pressure by inhibiting the enzyme that constricts your blood vessels, reducing the amount of fluid in your body, and preventing oxidative damage to your blood vessels.

According to a meta-analysis of 5 randomized controlled trials, hibiscus tea can lower systolic blood pressure by an average of 7.58 mmHg and diastolic blood pressure by an average of 3.53 mmHg.

The effect is more evident in people with high blood pressure than in people with normal blood pressure.

The recommended dosage of hibiscus for blood pressure support is 10 g of dried hibiscus flowers or 1 to 2 teaspoons of hibiscus powder per day, steeped in 1 liter of boiling water for 15 to 30 minutes. You can drink hibiscus tea hot or cold, with or without sugar or honey.

Hibiscus is generally safe and well-tolerated, but it may cause some side effects, such as stomach discomfort, gas, diarrhea, or allergic reactions.

It may also interact with some medications, such as hydrochlorothiazide, acetaminophen, or anticoagulants. Therefore, you should avoid hibiscus if you have kidney problems, liver problems, low blood pressure, or are taking any of these medications.

You should also avoid hibiscus if you are pregnant or breastfeeding, as it may affect your hormone levels or cause uterine contractions.

4. Olive leaf

Olive leaf is the leaf of the olive tree, which produces the olive fruit and oil. It has been used for centuries to treat various infections, inflammation, and chronic diseases, such as diabetes, arthritis, and high blood pressure.

It can lower your blood pressure by relaxing your blood vessels, reducing inflammation, and lowering cholesterol and blood sugar levels.

According to a meta-analysis of 6 randomized controlled trials, olive leaf extract can lower systolic blood pressure by an average of 11.5 mmHg and diastolic blood pressure by an average of 4.8 mmHg.

The effect is more significant in people with high blood pressure than in people with normal blood pressure.

The recommended dosage of olive leaf for blood pressure support is 500 to 1000 mg of standardized olive leaf extract per day, divided into two doses. You can take olive leaf in the form of capsules, tablets, liquid extracts, or tea.

Olive leaf is generally safe and well-tolerated, but it may cause some side effects, such as headache, dizziness, nausea, diarrhoea, or allergic reactions. It may also interact with some medications, such as antihypertensive, antidiabetics, or anticoagulants.

Therefore, you should consult your doctor before taking olive leaf if you have low blood pressure, diabetes, or are taking any of these medications.

You should also avoid olive leaf if you are pregnant or breastfeeding, as it may affect your blood clotting or milk production.

5. Omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids that your body cannot produce on its own. They are found in oily fish, such as salmon, tuna, mackerel, and sardines, as well as in fish oil supplements, flaxseed, walnuts, and chia seeds.

They have been shown to have anti-inflammatory, antioxidant, and antithrombotic properties.

They can lower your blood pressure by improving the elasticity and function of your blood vessels, reducing inflammation, and preventing blood clots.

According to a meta-analysis of 70 randomized controlled trials, omega-3 fatty acid supplementation can lower systolic blood pressure by an average of 1.52 mmHg and diastolic blood pressure by an average of 0.99 mmHg.

The effect is more pronounced in people with high blood pressure, high triglycerides, or low HDL cholesterol.

The recommended dosage of omega-3 fatty acids for blood pressure support is 2 to 4 g of EPA and DHA per day, either from fish oil capsules or liquid, or from eating fatty fish at least twice a week.

You can also get some omega-3 fatty acids from plant sources, such as flaxseed, walnuts, and chia seeds, but they contain ALA, which is less effective than EPA and DHA.

Omega-3 fatty acids are generally safe and well-tolerated, but they may cause some side effects, such as fishy burps, stomach upset, diarrhoea, or bleeding. They may also interact with some medications, such as antihypertensive, anticoagulants, or antiplatelets.

Therefore, you should consult your doctor before taking omega-3 fatty acids if you have a bleeding disorder, are taking any of these medications, or are pregnant or breastfeeding.

6. Coenzyme Q10

Coenzyme Q10 (or CoQ10) is a substance that your body produces naturally and that is involved in energy production and antioxidant defence. It is found in every cell of your body, but especially in your heart, liver, kidneys, and muscles.

It can lower your blood pressure by protecting your blood vessels from oxidative stress, enhancing your endothelial function, and reducing your blood viscosity.

According to a meta-analysis of 12 randomized controlled trials, CoQ10 supplementation can lower systolic blood pressure by an average of 11 mmHg and diastolic blood pressure by an average of 7 mmHg.

The effect is more evident in people with high blood pressure than in people with normal blood pressure.

The recommended dosage of CoQ10 for blood pressure support is 100 to 300 mg of CoQ10 per day, divided into two or three doses. You can take CoQ10 in the form of capsules, tablets, or softgels, preferably with a meal that contains some fat, as CoQ10 is fat-soluble.

CoQ10 is generally safe and well-tolerated, but it may cause some side effects, such as headache, dizziness, insomnia, nausea, or diarrhoea. It may also interact with some medications, such as statins, beta-blockers, or anticoagulants.

Therefore, you should consult your doctor before taking CoQ10 if you have low blood pressure, are taking any of these medications, or are pregnant or breastfeeding.

7. Magnesium

Magnesium is a mineral that your body needs for many functions, such as muscle contraction, nerve transmission, bone formation, and blood pressure regulation.

It is found in foods such as green leafy vegetables, nuts, seeds, beans, whole grains, and dairy products. It can lower your blood pressure by relaxing your blood vessels, improving your calcium and potassium balance, and modulating your nervous system.

According to a meta-analysis of 34 randomized controlled trials, magnesium supplementation can lower systolic blood pressure by an average of 2 mmHg and diastolic blood pressure by an average of 1.78 mmHg.

The effect is more significant in people with high blood pressure or low magnesium levels than in people with normal blood pressure or magnesium levels.

The recommended dosage of magnesium for blood pressure support is 300 to 500 mg of magnesium per day, divided into two or three doses. You can take magnesium in the form of capsules, tablets, powders, or liquids, preferably with a meal, as magnesium can cause stomach upset.

Magnesium is generally safe and well-tolerated, but it may cause some side effects, such as diarrhoea, bloating, gas, or cramps. It may also interact with some medications, such as diuretics, antibiotics, or antacids.

Therefore, you should consult your doctor before taking magnesium if you have kidney problems, are taking any of these medications, or are pregnant or breastfeeding.

6. Potassium

Potassium is a mineral that your body needs for many functions, such as muscle contraction, nerve transmission, fluid balance, and blood pressure regulation.

It is found in foods such as bananas, potatoes, tomatoes, avocados, spinach, and yogurt. It can lower your blood pressure by counteracting the effects of sodium, relaxing your blood vessels, and enhancing your kidney function.

According to a meta-analysis of 22 randomized controlled trials, potassium supplementation can lower systolic blood pressure by an average of 3.49 mmHg and diastolic blood pressure by an average of 1.96 mmHg.

The effect is more pronounced in people with high blood pressure or high sodium intake than in people with normal blood pressure or sodium intake.

The recommended dosage of potassium for blood pressure support is 2 to 4 g of potassium per day, either from potassium-rich foods or from supplements.

You can take potassium in the form of capsules, tablets, powders, or liquids, preferably with a meal, as potassium can cause stomach upset.

Potassium is generally safe and well-tolerated, but it may cause some side effects, such as nausea, vomiting, diarrhoea, or irregular heartbeat. It may also interact with some medications, such as diuretics, ACE inhibitors, or ARBs.

Therefore, you should consult your doctor before taking potassium if you have kidney problems, heart problems, are taking any of these medications, or are pregnant or breastfeeding.

Conclusion

High blood pressure is a serious health condition that can lead to many complications, such as heart disease, stroke, kidney failure, and more. It is important to check your blood pressure regularly and take steps to lower it if it is too high.

Lifestyle changes, such as reducing salt intake, exercising more, quitting smoking, limiting alcohol, and losing weight, are the first line of treatment for high blood pressure.

However, sometimes they are not enough, and you may need to take prescription drugs to lower your blood pressure. These drugs can be effective, but they may also have side effects or interactions.

If you are looking for natural alternatives to lower your blood pressure, you may want to consider herbal remedies and supplements.

These are substances derived from plants or other natural sources that have been used for centuries to treat various health conditions, including high blood pressure.

They can lower your blood pressure by relaxing your blood vessels, reducing inflammation, preventing blood clots, and more.

In this article, we reviewed some of the most popular and effective herbal remedies and supplements for blood pressure support, such as garlic, hawthorn, hibiscus, olive leaf, omega-3 fatty acids, CoQ10, magnesium, and potassium. We discussed their benefits, dosage, safety, and potential interactions.

However, before you use any herbal remedy or supplement, you should consult your doctor first, as they may interact with your medications or have other risks. You should also monitor your blood pressure regularly and follow your doctor’s advice on how to manage your blood pressure.

Herbal remedies and supplements can be a helpful addition to your blood pressure treatment, but they are not a substitute for medical care. Always seek professional help if you have any concerns about your blood pressure or your health.

I hope you found this article helpful and informative. If you have any questions or comments, please feel free to leave them below. Thank you for reading! 😊

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