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Editor’s note: This information is provided for educational purposes only and is not meant to diagnose or treat any medical condition. Seek professional medical care if you suspect you have high blood pressure or a nutritional deficiency.
Did you know one in three adults in the United States has high blood pressure? Under the age of 55, almost two in three are men. More worryingly, only 52% of us have the condition under control. Several nutrients are shown to play a key role in blood pressure regulation, yet can often be overlooked by your doctor.
Research shows if you are deficient in these 4 nutrients, managing blood pressure becomes all the more difficult. The good news most of us can correct these deficiencies by making healthier food choices and supplementing when necessary.
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1. Coenzyme Q10
Coenzyme Q10 (CoQ10), also known as ubiquinone, is a molecule that appears to protect the blood vessels and enhance blood flow, which influences blood pressure.
This is why a deficiency could be problematic for men who need to lower their blood pressure.
Unfortunately, numerous factors can deplete CoQ10 levels over time. Long-term use of certain pharmaceutical drugs is the main one, with cholesterol-lowering statin drugs the usual culprit (1).
Several disease states are also thought to cause a deficiency including post-myocardial infarction (experienced by 7% of heart attack sufferers), fibromyalgia, depression, and Parkinson’s disease. In fact, CoQ10 supplementation is normally advised by doctors for anyone with these diseases.
How to correct CoQ10 levels
There are tests available to check CoQ10 levels, but they are neither inexpensive nor easy to access.
The best course of action is to ensure you regularly eat foods rich in CoQ10. The best food sources include chicken, beef, fish, broccoli, cauliflower, and peanuts (1).
Supplemental CoQ10 is also an option—especially if you have any of the diseases mentioned above or regularly use a statin drug for lowering cholesterol—but you should speak with your doctor before starting a supplement.
The current weight of evidence indicates that CoQ10 supplementation in those with high blood pressure may lower readings by up to 11mm Hg systolic and 7mm Hg diastolic (1, 2).
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2. Potassium
Potassium is an essential mineral required for the body to function. In the context of blood pressure regulation and heart health, potassium works in tandem with sodium to regulate the electrical activity of the heart.
Human trials consistently show that being deficient in potassium intake can raise blood pressure. Likewise, they show that correcting low potassium markedly lowers blood pressure in those with existing high blood pressure (1, 2).
The effect is even greater when coupled with reduced sodium consumption.
How to correct potassium levels
For treating high blood pressure you should aim to get at least 4,700 mg of potassium per day.
Fruits and vegetables are the greatest sources of potassium in our diet. Potatoes, sweet potatoes, bananas, legumes, mushrooms, and spinach are the best choices. Coffee is also high in potassium but not recommended in large amounts.
Potassium supplements are an option too, but you must consult with your doctor first as excessive potassium can be harmful.
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3. Magnesium
Magnesium is an important mineral involved in more than 300 bodily processes. Regulating blood pressure is one of the most prominent.
In fact, research has proven that a magnesium deficiency is strongly linked with elevated blood pressure. This remains true regardless if you are overweight or not. As you would expect then, correcting low magnesium has been shown to significantly reduce high blood pressure (1, 2, 3, 4).
Given that almost 60% of men in the US do not meet dietary magnesium recommendations, eating more magnesium-rich foods could make a big difference to your blood pressure.
How to correct magnesium levels
Several tasty foods are brilliant sources of magnesium, including almonds, cashews, and spinach. The current recommended daily intake (RDI) for magnesium in the U.S. is 310-420 mg. Half this amount is found in half a cup of almonds or cashews.
Magnesium supplements are also an option, but only under the guidance of your doctor.
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4. Omega-3 Fats
Omega-3 fats are a type of fat beneficial to human cardiovascular health. The best source of Omega-3 fats is cold water fatty fish species such as salmon, tuna, and mackerel. Fish oil supplements are also a concentrated source, with many studies showing they are effective for high blood pressure.
How to correct Omega-3 levels
The best way to ensure you are not deficient in Omega-3 fats is by eating more fatty fish. At least 2 grams per day is desirable, equal to around three (3) ounces (85 grams) of fresh salmon or canned tuna.
For vegetarians, that’s 1 oz of walnuts, 1/3 oz of flax seeds or ¼ oz of chia seeds. But note that marine sources of Omega-3 are much better utilized by the body than plant sources.
If fish is difficult to access near your home, fish oil supplements are an effective and often more affordable alternative. With a goal of lowering blood pressure, 2-3 grams of (total) fish oil per day is recommended. Fish oil pills tend to be 1 or 2 grams total, depending on the brand. If you plan on taking more than 3 grams per day, consult with your doctor first.
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Monitor your blood pressure regularly so you can make any necessary adjustments to your nutrition before a problem arises. Minimally, an annual wellness screening will keep you aware of your vitals. Keep track of your blood pressure, especially if you have it read outside your doctor’s office. Bring that record to your doctor each time. Your doctor will likely want to know what food supplements you have been taking, also.
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A version of this article originally appeared on Diet vs. Disease and is republished here with permission from the author.
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Photo credit: Flickr/Oregon State University, modified.
CoQ10 is very difficult to absorb. Therefore, simply eating meat isn’t enough. If you were to get your daily needs met, you would have to eat considerable amounts of organ meats, which most people wont eat. My family have all had great success supplementing with myoqinon ubiquinone to lower blood pressure and get a natural energy boost. The older we get, the more CoQ10 we need added by ways of food and supplements and it will be nearly impossible to obtain all we need to maintain status quo year after year if we don’t supplement.