Home Supplements Best supplements for high blood pressure: Take this mineral to help lower your reading

Best supplements for high blood pressure: Take this mineral to help lower your reading

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High blood pressure symptoms can be hard to detect as a significant majority of people with the condition don’t show any signs.

In rare circumstances when people do experience symptoms, they may have a headache, shortness of breath, dizziness, chest pain, heart palpitations and nose bleeds, according to Bupa.

Reducing the amount of salt you eat, cutting back on alcohol if you drink too much, and exercising regularly are just a few of ways to reduce blood pressure.

But some health experts believe supplements can help control your reading – particularly magnesium.

Dr Sarah Brewer, writing on her website, says magnesium maintain the electrical stability of cells and relaxes smooth muscle cells in artery linings to promote blood vessel dilation and lower blood pressure.

She recommends eating magnesium-rich foods such as nuts and seeds, dark green leaves, beans, fish, dried fruit, whole grains and dark chocolate.

Magnesium supplements have also been found to be an efficient source.

She said: “In seven studies, involving 135 people on high blood pressure medication, adding magnesium supplements to existing treatment improved blood pressure control.

“In those whose starting systolic blood pressure was high (greater than 155mmHg) despite medication, magnesium supplements lowered blood pressure by an average of 18.7/10.9 mmHg.

“This highly significant effect suggests that magnesium deficiency plays an important role in the development of medication resistant hypertension.”

Dr Brewer suggests a typical dose as 200mg to 400mg magnesium per day, but above 400mg per day can have a laxative effect.

It’s not clear exactly what causes high blood pressure, but there are a number of factors that can increase your risk, according to the NHS. These include:

Age – the risk of developing high blood pressure increases as you get older

A family history of high blood pressure

Being of African or Caribbean origin

A high amount of salt in your food

A lack of exercise

Being overweight or obese

Regularly drinking large amounts of alcohol


Long-term sleep deprivation

Blood Pressure UK states eating too much salt is the biggest cause of high blood pressure and an adults should eat no more than 6g of salt a day.

Most of the salt we eat every day is hidden’ which means it’s already in processed foods like bread, biscuits and breakfast cereals, and prepared ready meals or takeaways, and frozen pizzas are another surprising food people with high blood pressure should avoid.

According to the charity, this hidden salt accounts for around 75 per cent of the salt we eat – only 25 per cent comes from the salt we add while cooking or at the table.

Nutritionists at Healthline say frozen pizza should be avoided if you have hypertension

What is a normal blood pressure reading?

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