Last year I took on a writing “project” about conventional medications for Blood Pressure (B/P). Ah, truthfully, I started out with a dual goal (didn’t complete it) – to cover conventional medicines and alternate remedies. I found it overwhelming, although a good reference for myself as well. If you found the B/P medication primer onerous to read, I assure you it was more so from my perspective. Especially since, obviously no doubt, I am more comfortable with natural or alternative approaches (particularly as one’s first step).
Re-reading that post, I see that I explained:
“…I felt the need to educate myself
about some of the conventional avenues first.
ONEROUS. ARDUOUS.
It has turned out to be even more painful than I expected.
I will review a few alternative remedies and approaches at another time,
even further down the road.”
Now, I am once again further down that road, and hope to hit easy highlights about alternative therapies, including those in the self-help category. I repeat that these are highlights.
Background
Blood Pressure (B/P) is a big, complicated issue, no less so is the catalogue of drugs/remedies to treat it. Months before taking on the conventional meds, I posted “10 Tips to Make you SMILE about Blood Pressure. Fun & Easy” Part 1 and Part 2.
If you didn’t see those articles, I promise that the title was not a bait and switch. Some of the tips WILL really make you smile. Give it a go. Or just review the 3 “Must Say” points about B/P if you are confused at all about the physiology or norms for seniors.
Alternative Approaches
If you plan any oral alternative, and you are on a medication, the normal advice is to chat with your physician. I strongly recommend checking with your Pharmacist as well. Perhaps first. Often the Pharmacist is much more versed in the interactions between botanical (alternative) remedies and conventional medicines than is the General Practitioner.
While not a guarantee, the Pharmacist, is likely to also understand herbal interactions and standardization better than a G.P. See information on standardization in my post: Herbs – a good Investment or a waste of money?
For a more detailed lesson on standardization see a botanical expert’s view entitled: Why Standardized Herbal Extracts. Or for a more conventional approach to botanicals, you can see the US FDA article on Botanical Drug Development and Quality Standards. (Don’t let the number of pages on the latter scare you, it’s more like a group of big-print PowerPoint slides).
Tea Time
I love tea, full stop. Thankfully, it has quite a few advantages. Probably the most celebrated, or maybe just trendy, tea for high B/P at this time is Hibiscus (aka roselle – Hibiscus sabdariffa).
Hibiscus tea. In a Tufts University study, they found that subjects who had 3 cups of hibiscus tea per day demonstrated a decrease in systolic B/P by 7 points in six weeks. Researchers suggest that the impressive drop (comparable to prescribed medications) is likely due to phytochemicals in hibiscus. (Phytochemical is a general term and not a specific ingredeint.) You can use a blended tea if you (like me) find pure hibiscus tea a bit “strong,” however the hibiscus portion still needs to be the higher concentration.
More Helpful Teas. European and eastern cultures have used various teas for B/P health issues for years. Those include:
- Cat’s claw (Uncaria rhynchophylla)
- Camellia sinensis, a large group of teas (also beneficial to immune system), mostly from the flowering plant family Theaceae. It includes many types, including Assam, and especially green tea and oolong tea.
- Ginger is a great tea, and may help nominally with B/P, but actually has other more significant benefits. Luckily, the tea is fine to combine with, or incorporate into, other treatments.
Other Beverages Addressing B/P
…..
Whey
Whey (yes, like little Ms. Muffet before her spider) is derived from milk. If you have ever tried to make paneer (an Indian cheese) at home, you will have had this left over from your attempts. Whey is a protein complex and is purported to have several valuable attributes. One is whey can lower blood pressure (another is decreasing inflammation, which may or may not be related). I would add (from a strictly personal point-of-view) that the benefits do not include look, texture or taste. In other words, best to disguise it.
In passing, I wonder if since whey is a protein complex, if it would have the same muscle building ability as other casein beverages covered elsewhere on AgingWithPizzazz. See the last post: 3 Surprising Benefits of Late-Night Cottage Cheese.
Celery Juice
While known as a great antioxidant and anti-inflammatory vegetable, celery (Apium graveolens) is quite effective for blood pressure (and water retention). Much of the celery plant (or its variant ‘celeriac’ which is often considered milder) are edible and useable, including celery seeds.
There are many active chemicals in the veggie. Apigenin in celery seeds and Phthalides in the plant relax blood vessels, ultimately creating freer flow of blood (vasodilation). Using celery in any form has advantages; juicing is particularly recommended for B/P.
You can buy celery juice online, like from the big amazon seller, (look for it without sugar). Or simply make it yourself. Using a juicer is probably easiest (3-4 stalks), but you can use a blender, combining until smooth (and strained through cheese/mesh cloth). People who find celery not to their liking, might add fresh ginger, lemon zest or apple juice. Some nutritionists suggest drinking this with full meals (combing with fiber and fats). To those who complain about celery juice, try comparing it to whey. Celery juice quite good, eh?
Botanical Medicines
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. Still, botanicals tend to have fewer side effects than Conventional Medications.
Fresh herbs and spices have one major advantage in the arena of B/P. As you learn to use them in cooking to flavor your food, the less salt you tend to need or want. I don’t vilify salt; see Is Throwing Out the Salt Shaker Good or Bad for Healthy Aging? | Sixty and Me. Still, using more herbs and spices in place of salt is preferable for balancing and maintaining good B/P.
Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- Black bean (Castanospermum australe)
- Chinese hawthorn (Crataegus pinnatifida)
- Dark Chocolate – okay, I mentioned this as #3 of 10 tips Part I, but just had to include it again. Yum.
- Giant dodder (Cuscuta reflexa) – I’ve absolutely no familiarity with this; but passing along the info for anyone who wishes to look it up
- Ginger root – either tea, fresh or dried in cooking, or as a supplement
- Indian plantago (blond psyllium)
- Maritime pine bark (Pinus pinaster) – I get this in a combo product with Grapeseed
- River lily (Crinum glaucum)
- Tomato extract (Lycopersicon esculentum)
Garlic
Whether fresh garlic or as a garlic extract (Allium sativum) it is widely used to lower blood pressure and gets a special nod here. In foods, you may eat quite a bit (if you’re not around others), but most studies are based on a standardized, highly tolerable, stable, aged-garlic extract. (You might look for a product standardized to 1.3% allicin.)
Dosing is incredibly varied according to WebMD (see GARLIC: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews). Thus, you either need to trust your favorite brand or do more reading. One warning is noted in Herbs and Natural Supplements: An Evidence-Based Guide (L. Braun and M. Cohen, Chatswood: Elsevier; 2007). “It is generally recommended that high doses (equivalent to >4 g of fresh garlic or 3 mg allicin) should be avoided in patients taking antithrombotic medications including warfarin, due to the antiplatelet properties of garlic.“
One 2012 review noted a study of 87 people with high B/P, confirming impressive results. It reported a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to subjects in the placebo group and without any treatment. Another highly cited 2014 study (Potential of garlic in lowering high blood pressure: mechanisms of action and clinical relevance) used multiple references to support the benefits of a standardized form of garlic. The acting element of garlic is assumed to be the regulating influence of Polysulfides.
Ginger Root. Although included under beverages, don’t forget to use it fresh in cooking, or dried for seasoning. Capsules are also available.
Supplements
Supplements, commonly available OTC, are meant (as the name implies) to be ‘supplemental’ to the diet. Still, since they can be overdone, the advice to check with a pharmacist pertains here too. Those supplements below have demonstrated success and promise in lowering an elevated B/P. Several are vital to our overall health.
Omega-3 polyunsaturated fatty acid
One randomized controlled study on Omega-3 and B/P from the American Journal of Hypertension found that there is a reduction of 4.5 points (beating/systolic) and 3 (resting/diastolic) from using this product. Omega-3s and fish oils can have other benefits as well, but the reduced B/P seems significant for those to whom 4 points could make a life-changing difference.
Coenzyme Q-10
So, if 4 points is significant (as in the Omega 3s above), how about 17. In this review of several studies, the antioxidant CoQ-10 showed it could lower ‘beating’ readings by 17 points (or 17 mmHg – mercury as described in past blogs). Additionally, it lowered ‘resting’ (diastolic) up to 10 points.
Citrulline
A possible aid. Oral L-citrulline is a precursor to the amino acid L-arginine in our body. The latter is a protein building block of protein, which has had some recorded success lowering blood pressure in younger men. See study. I am adding this with caution; it is a possible aid for older folks. I suggest further reading, as well as a talk with that pharmacist again (and not the sales person), before adding a treatment amino acid to supplement your diet.—–
Magnesium
I covered important potassium in a past post. It could be included here, along with its sister-mineral, Magnesium. While supplementation with Magnesium has found only small reductions in B/P, it is a vital mineral for our health. Moreover, a magnesium deficiency (less than 420 mg/day) is also related to higher blood pressure.
If you are interested in getting your Magnesium (and Potassium) from foods, here is a helpful, alphabetized list.
| Non-fruit | Fruits |
| Avocado (listed here for those who still insist it is not a fruit. Hint: it’s on the wrong side of the chart.) | Bananas |
| Baked Potatoes | Blackberries & Raspberries |
| Beans. Almost any kind: lima, white, black-eyed, chickpeas, kidney | Blueberries |
| Dark Chocolate (goodie, goodie, get to put it here as well) | Cantaloupe |
| Fish: Tuna and Mackerel | Dried apricots |
| Grains: brown rice, quinoa, buckwheat, wild rice, whole wheat pasta | Dried figs, prunes, raisins |
| Greens: spinach, Swiss Chard, kale (Kind of green: celery) |
Grapefruit |
| Nuts: Brazil-nuts, hazelnuts, cashews, pine nuts, almonds, walnuts, pecans | Guavas |
| Seeds: pumpkin, squash, sesame, chia | Kiwi fruit |
| Yogurt and Milk (any variety – skim, 2%, whole) | Papayas |
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Homocysteine Remedies and B/P
Neither the strength of the effect, nor the mechanism of action, is quite clear, but high levels of homocysteine appear to have a negative effect on B/P. The natural remedy industry has long promoted substances for treating elevated levels of homocysteine, but studies continue.
As with many conditions, genetics can play a factor, but there are several simple dietary helpers to reduce homocysteine. I am sure there are some interesting proprietary blends, accompanied by interesting prices as well, but generally there are 3 common substances that are used to treat homocysteine, and perhaps help B/P.
Quality is debatable on at least one of the three substances, folate. Some physicians strongly insist that only L-Methyl-folate be used. [I use a L-Methyl folate of 1,000 mcg which is rather strong and sadly expensive – but I often skip days.] Either way the folate is vital, along with two B-vitamins, namely B6 and vitamin B12. Deficiencies can raise homocysteine levels. And if all indications are correct, this will negatively impact B/P. Thus, treating for homocysteine may synergistically help reduce B/P as well.
Skip These Two for B/P
I like to stick with supplements that have historically sufficient success records for treatment. Similar to many conventional (allopathic) medicines being prescribed “off-label,” so are some natural (holistic) remedies promoted beyond their means. While these two substances are quite helpful for other conditions (like cholesterol), they are sometimes recommended for reducing B/P. For my family, I would avoid them for that purpose, or at least use with caution. The choice depends on the primary health issue you want to address.
Niacin. A successful natural statin-like substance is used to improve cholesterol levels. Niacin can interact with B/P medications, even natural ones. It can increase, or even double, the action of medicinal treatment. In turn, this can cause hypotension, too low a B/P, which can easily lead to dizziness and fainting. Such hypotension brought on by niacin is likely to happen with those taking high doses (2,000-6,000 mg/day).
Red Yeast Rice. When used as a supplement, not food, RYR has been used to treat elevated B/P. Yet, while very effective for cholesterol, it has been shown in repeated studies to be ineffectual for B/P. Dosages that would be needed to make a positive change to the blood vessels, would be severe on the liver.
FINAL THOUGHT
I promise (or maybe just hope) there will be no more long pieces on blood pressure. However, as I mentioned in the other posts, hopefully, you will keep them at your ‘online fingertips’ and available for later reference for either yourself or others. These are the links:
- What to Know about Blood Pressure Medications for YOU or a Loved One — (a Primer)
- 10 Tips to Make You SMILE about Blood Pressure. Fun & Easy (Part I)
- 10 Tips to Make you SMILE about BP (Part 2)
One last question.
Why does a skeptic suffer from high blood pressure?
Because he takes everything with a pinch of salt.
This is less a question and more a reminder that humor helps us too.
Research shows that laughter and humor could help lower systolic blood pressure (top number) by about 10 points in just 20 minutes. It’s not a one-time, ever-lasting situation, so more laughter in our lives is a BIG deal. [Study link: How can laughter help lower my blood pressure? | Laughter Therapy – Sharecare]
My final thought is truly of equal importance – Let’s laugh and smile more (and while we are at it, take a nice long summer break).
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Various Resources (beyond links in the post)
Co-Q10. Rosenfeldt, F., Haas, S., Krum, H. et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens 21, 297–306 (2007). https://doi.org/10.1038/sj.jhh.1002138
Garlic. Aged garlic extract reduces blood pressure in hypertensives: a dose–response trial
K Ried, O R Frank, N P Stocks. Eur J Clin Nutr. 2013 Jan; 67(1): 64–70. Published online 2012 Nov 21. doi: 10.1038/ejcn.2012.178. PMCID:PMC3561616
Ginger. 11 Health Benefits of Ginger: Effect on Nausea, the Brain & More (healthline.com)
Homocysteine. Does homocysteine cause hypertension? – PubMed (nih.gov) (2003)
Homocysteine. High Homocysteine and Blood Pressure Related to Poor Outcome of Acute Ischemia Stroke in Chinese Population (nih.gov) (2014)
L-Citrulline. Oral L-Citrulline Supplementation Attenuates Blood Pressure Response to Cold Pressor Test in Young Men | American Journal of Hypertension | Oxford Academic (oup.com) Arturo Figueroa, Julian A. Trivino, Marcos A. Sanchez-Gonzalez, Florence Vicil American Journal of Hypertension, Volume 23, Issue 1, January 2010, Pages 12–16, https://doi.org/10.1038/ajh.2009.195
Red Yeast Rice. The effects of red yeast rice dietary supplement on blood pressure, lipid profile, and C-reactive protein in hypertension: A systematic review – PubMed (nih.gov). Xingjiang Xiong 1, Pengqian Wang 2, Xiaoke Li 3, Yuqing Zhang 4, Shengjie Li 5 PMID: 26167669 DOI: 10.1080/10408398.2015.1018987
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Picture Credit: This Heart Photo by Unknown Author is licensed under CC BY-NC
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