Wooden spoons with spices on them to represent nutrients that can lower blood pressure

The Best Nutrients for High Blood Pressure

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The best nutrients for high blood pressure are not going to be those weird names you see in the health food stores. In fact, I would never recommend those to you at all.

The reason for this is because an extremely high percentage of supplements contain either dangerous ingredients or don’t contain the ingredients they claim they do.

Scary, huh?

I’m not one to usually recommend supplements, because I feel if you eat the right foods, you shouldn’t really need them. Unless it is Vitamin D and B-12, which most people are deficient in, no matter what their diet is.

When you eat the right foods, it will actually absorb better than if you took a general supplement, which is why I am always hesitant to recommend supplements. But more on that later.

There are not only a few nutrients that can help control high blood pressure, but there are also some where if you are deficient or consume too much, high blood pressure can be a symptom!

   

Medical Condition or Deficiency?

So the question you may be asking yourself is, am I deficient in any vitamins? Let’s find out.

Vitamin D

Ahhhh, the vitamin I claimed most of us are deficient in.

This one played a part in my extremely high blood pressure a few years ago and I had no idea. It was when I found out that deficiency could cause high blood pressure, that I asked my doctor to check it. He argued with me at first and told me they don’t usually check for that, and I told him I was grateful he was doing it this time. He couldn’t see a way out of the argument, so he checked me for it. I was found to be extremely deficient.

You can find vitamin D just by going out in the sun for 15 minutes a day. Or if you want to eat your vitamin D, you can find it in dairy products, fortified products, eggs, and mushrooms.

What’s interesting about this vitamin is it not only impacts blood pressure, but it also plays a huge part in mood, mental health, and immune system health!

   
Are you deficient in Vitamin D?

The main signs of deficiency includes high blood pressure, anxiety or depression, fatigue, loss of bone density, and muscle pain.

   

Magnesium

This overlooked nutrient is not only a HUGE part of regulating blood pressure, but it is also a huge part of regulating anxiety, depression, and pain!

So do you have high blood pressure, chronic pain, and constant anxiety? It could be that your magnesium levels need a boost.

I don’t really recommend supplements for this one, because it is super easy to get more of this through food, and there is such a thing of too much.

Magnesium, like vitamin D, is easily absorbed through the skin. Ever wonder why Epsom salt helps aching muscles and makes you feel a little more relaxed? That’s the magnesium. So you can do an Epsom salt bath or you can use a magnesium based lotion like I do.

If you want to consume more of it, eat foods like seeds, nuts, spinach, beans, dark chocolate (70% cocao or higher), avocados, potatoes, yogurt, broccoli, apples, and beef.

Are You Deficient in Magnesium?

The most common symptoms of a magnesium deficiency are: muscle spasms or cramps, mental health/ mood changes, weak bones, weakness, high blood pressure, irregular heartbeat, and breathing problems.

   

Potassium

Seriously, you knew this one was coming. You always hear of potassium helping high blood pressure. That is because it’s function is to balance out sodium in the body.

So if you have excess sodium, you absolutely can have high blood pressure if you aren’t getting enough potassium too.

If you want to consume more potassium, I do not recommend supplements for this one, because it could upset a delicate balance of electrolytes. So I highly recommend to get it from food.

I’m sure your first thought was to think bananas were the only source of potassium, but that’s just one source, and not even the best source!

Some other foods that are high in potassium include spinach, potatoes, avocados, beans, broccoli, lentils, chicken, tomatoes, cantaloupe, and oranges.

Signs of a Potassium Deficiency

The most common symptoms of a potassium deficiency are: weakness, muscle cramps, constipation, abnormal heartbeat, shortness of breath, nerve issues, frequent urination, and high blood pressure.

   

Omega 3s

This is typically the forgotten nutrient, because many people on the Standard American Diet do not get enough of it. It not only can help regulate blood pressure, but it is also important for mental health, just like Vitamins D and Magnesium are!

Are you seeing a lot of patterns here yet? I hope so. Because a lot of the nutrients that are critical for blood pressure are also critical for mental health. That is why I do what I do. There is a definitive link between our bodies and minds and the foods we consume.

Where can you get Omega 3s? From fish, seeds, nuts, edamame, and kidney beans.

Signs of an Omega 3 Deficiency

The most common signs of an Omega 3 deficiency are: skin issues, depression or anxiety, joint pain, mood swings, cardiovascular issues.

   

Vitamin A, C, and E

Vitamins A, C, and E are those vitamins that recharges our cells. When our cells are dying, this antioxidant group flies in like superman and boosts their power again.

Imagine a dying cell. Then superman comes and uses his laser eyes to boost the cell back up to health again before flying to the next one. This is what these vitamins do to our body.

And since our bodies are made up of cells, and they make up our tissues and organs, this is pretty important we get enough of these.

You can find these vitamins (mostly A & C) in citrus type foods, like your orange, yellow and red fruits and vegetables, with red bell peppers being a great source. You can also find vitamin E in nuts, seeds, and avocados.

Signs of a Deficiency

Since these vitamins affect your entire body, it is safe to say that there is not one symptom to pinpoint a true deficiency because it could be different for everyone. However, if you are having issues that aren’t diagnosable, and know you aren’t eating the foods I mentioned above, it is likely you are deficient in one or more of these vitamins.

   

Fiber

I can’t express this enough. Eat tons of fiber. At least 30g per day, but the healthiest people eat up to 70g daily!

Fiber will help eliminate the toxic stuff in our bodies and help absorb the nutrients we need. It feeds the good bacteria in our guts, which promotes our body to work properly, and has a significant impact on cardiovascular health.

Study after study shows how powerful just getting more fiber in the diet is in lowering blood pressure.

But here is the thing, don’t buy fiber supplements. Many studies show they don’t work as well as getting them from whole foods. They also have a ton of unnecessary ingredients that can affect how well the fiber is absorbed in your body.

What foods have fiber in them? Well, pretty much most produce, lentils, whole grains, nuts, seeds and beans. Your best options for produce are going to be broccoli, apples, berries, avocados, and pears.

After reading the foods with these nutrients, are you starting to understand why avocados, beans, nuts, and seeds are typically eaten daily by individuals living a healthy life?

Signs of a Fiber Deficiency

Fiber can affect your entire body, so there are many symptoms that are associated with a fiber deficiency. However, the most easily identifiable signs are constipation or gastrointestinal issues, and constantly being hungry.

Side Note: When increasing your fiber intake, do NOT go from eating almost no fiber to eating 30g or more. Instead, increase your fiber intake gradually over time, otherwise the gas and bloating will be so bad, you have will cause other complications, because your body is not use to it.

   

Other Nutrients that May Affect Blood Pressure

There are studies that are showing that B-vitamins and zinc deficiencies could be related to high blood pressure. However, some others were inconclusive, so much more research is needed before we can make a claim that they truly help.

Selenium, which is a thyroid nutrient, has been correlated with too high of blood pressure in excessive amounts and also too low of blood pressure if deficient. Which makes a lot of sense because it’s main function is to regulate the thyroid, and the thyroid helps regulate heart function. Selenium is such an easy nutrient to get. It is in most of the foods that I already mentioned in this article. And if you are truly worried you aren’t getting enough, just eat two brazil nuts per day, and that will give you your full daily value.

Besides selenium, other nutrients that can contribute to high blood pressure are, of course, excess sodium, and excess iron. More specifically heme iron, which is found in animal products. So if you eat a ton of meat and have high blood pressure, it may help to cut down your portions on that and see if it helps.

   

Should You Take Supplements?

With the way all the nutrients works together in our body, it wouldn’t surprise me to find out every single one is a factor. There are also some nutrients that need to be consumed together for maximum absorption, and some that inhibit absorption of certain vitamins. For instance, vitamin C and iron are good together, but vitamin C and B-12 are not.

It’s also important to consume fat soluble nutrients with good fats in order to absorb. Like vitamins A, D, E, and K. That’s why avocados and nuts, which are high in those, are also high in good fats.

Which is why I recommend to just eat a variety of foods. Because whole foods have certain vitamins and antioxidants together because nature knows what it is doing.

The ONLY supplements I ever recommend is Vitamin D and B-12, because those aren’t really found in a whole lot of variety of products, and even if you eat a lot of meat and dairy, it may still not be giving you the amounts you need, because many people on all diets seem to be deficient in these.

If you feel you must take vitamins for high blood pressure, please research to make sure they have been third party tested before you buy, because the supplement industry is not regulated. You aren’t guaranteed to get what you think you are buying. Look for the USP or NSF certified label on your vitamins. Some brands that have been tested by third parties and deemed safe are brands like Nature Made, Garden of Life, Ritual, Complement, etc. These are the ones I use for my B-12 and D vitamins.

   

How This Helped Me

Incorporating a lot of these foods in my diet, taking D vitamins, and drastically reducing my meat intake, are some of the biggest things I did to reduce my blood pressure. If you want to know exactly what I did, step by step, you can find more information here

I am finally off all of my blood pressure medications, and haven’t seen any spikes in blood pressure in over 6 months. It’s a huge change to go from an average blood pressure of 210/130 to 119/76.

I am super excited about it.

Are you getting enough of the nutrients you need? Let me know below if learning about nutrients for high blood pressure helped you decide to incorporate certain foods in your diet!

   

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