We were talking about Omega-3 Fatty Acids and their blood pressure lowering effect. It is documented that eating fish 3 times weekly does lower blood pressure. Fish or fish oil supplementation plus weight loss is additive to lowering blood pressure. In addition, the HDL or “good” cholesterol will increase. One study showed that an intake of 4 grams per day of fish oils reduced blood pressure by 4/3, reduced heart rate by 4 beats per minute and reduced triglycerides 24%. A higher intake slows telomere attrition rate, increases cell life and slows aging (Telomeres are the ends of the DNA strands. One theory of aging states that as these telomeres shorten, cellular senescence increases, function decreases and cell death ensues). Omega-3 Fatty Acids are anti inflammatory, anti-platelet (anti-clotting), anti-arhythmic, anti-lipid and anti-atherosclerotic! This is what every one needs in todays 24/7 stressful and processed food society! These essential fatty acids improve cardiac function, lower blood pressure, reduce congestive heart failure, improve endothelial dysfunction and reduce heart attacks and sudden deaths. They reduce inflammation, stabilize cell membranes, reduce atherosclerosis, decrease telomere attrition and prolong life. The question is, why are you NOT taking fish oils? If you decide to supplement be certain that the brand you choose is balanced with DHA, EPA, Vitamin E and GLA. Please contact me for proper proportions. Many brands on the market are ineffective because if the proportions are not right, the fish oil oxidizes, nullifying its effects. Supplements are like any other nutrients. They can be contaminated, processed and cheapened depending on your source!
Fiber and oat bran lower blood pressure and reduce the need for anti-hypertensive medications in hypertension. Blood pressure lowering of up to 10/5.5 have been noted. Fiber also improves insulin sensitivity, decreases oxidized LDL cholesterol (ox-LDL cause plaque formation) and improves endothelial dysfunction. Garlic is a natural vasodilator (widens the blood vessels so flow is smoother and pressure less) and reduces stiffness in the aorta. It is high in flavonoid compounds, magnesium, allicin, phosphorous and sulfur compounds which help lower blood pressure. Seaweed, especially Wakame (most popular edible seaweed in Japan) is very effective in lowering blood pressure. This is very effective and very inexpensive. Other blood pressure lowering nutrients include sardine, tuna, hawthorne, egg yolk and pomegranate.
Nutraceuticals that help lower blood pressure include alpha lipoic acid, magnesium, vitamin B6, Vitamin C, Vitamin E, N-acetyl cysteine, celery, calcium and garlic. Vitamin C has been extensively studied in this regard. Blood pressure is reduced and endothelial function, diabetes and lipids are all improved. Long term epidemiological studies indicate an inverse correlation of Vitamin C intake with relative risk of cardiovascular disease including hypertension and stroke.
Let’s touch on Vitamin D. This vitamin is actually a hormone. Deficiency leads to insulin resistance, muscle hypertrophy in the blood vessels and hypertension. replacement of Vitamin D with or without deficiency reduces blood pressure. Most lab references site Vitamin D deficiency as “below 30”. But most integrative and functional medical doctors cite “below 50” as deficiency. When is the last time you had your levels measured?
In summary, hypertension can be treated and controlled in many patients without the use of pharmacologic agents. Exercise, proper nutrition, stress relief and the right balance of supplements and nutraceuticals often does the trick. This blog is based on data published in the medical literature from 2010 to the present. Most of this data is new and promising. Yes, it is a change from what the pharmaceutical industry and many of your physicians would have you believe, but change is inevitable. if it is not embraced, you may become stressful enough to elevate your blood pressure! And then what? Well, thanks again for stopping by. Your comments are indeed welcomed!