Integrative Options for Managing High Blood Pressure
Integrative Options for Managing High Blood Pressure
High blood pressure effects so many American’s. Some of us may not even realize we have it because it often does not come with symptoms. There is a reason it is called the silent killer. The good news is there are several ways you can manage your high blood pressure that do not involve pharmaceutical medications. As always, talk to your doctor about what would be the best regimen for you.
Diet/Lifestyle:
Limit alcohol consumption to 1 glass a day for women or 2 glasses for men
Quit Smoking
Limit your intake of caffeine.
It is recommended that people with high blood pressure (hypertension) consume a diet low in sodium and rich in dietary potassium. Having a good amount of magnesium, calcium and vitamin D is also important in preventing hypertension. The DASH and Mediterranean Diets are good eating plans.
Sodium: Current nutrition guidelines recommend a daily intake of 1,500 mg/day for individuals with hypertension
Potassium: Goal of 4,700 mg/day. White beans, dark leafy greens, dried apricots and salmon are rich in potassium.
Magnesium: Goal of 420 mg/d adult males and 320 mg/d adult females. High doses of furosemide (Lasix) and thiazide diuretics can also cause magnesium depletion. To help meet daily magnesium needs, be sure to eat foods rich in magnesium, including nuts, seeds, green leafy vegetables and whole grains.
Calcium: Goal dietary intake of 1000-1200 mg per day. Milk, cheese, green leafy vegetable are rich in calcium.
Vitamin D: There are large studies link low vitamin D levels with an increased prevalence of cardiovascular disease. The minimum level of Vitamin D for cardiovascular benefits is 30 ng/ml. The number can be reached with over the counter Vitamin D3 (1,000 to 5,000 IU/day) or prescription Vitamin D2 a 50,000 IU pill given once a week to once a month.
Exercise
For every kilogram (2.2 pounds) of weight lost your blood pressure decreases by 0.5 to 2 points.
Breathing Techniques:
RESPeRATE - RESPeRATE is intended for use as a relaxation treatment for the reduction of stress by leading the user through interactively guided and monitored breathing exercises. This method can be used with blood pressure-lowering medications or other interventions. It is FDA cleared. http://www.resperate.com/
Herbal Allies
The therapies below are not FDA approved and are not guaranteed to work as well as conventional medications. You should talk to your doctor before starting any of these remedies. Do not use all of the remedies at once. Remember to eat food high in potassium when taking diuretic medications and supplements.
Fennel Tea
Fennel seeds have been shown to have diuretic activity, ridding the body of excess fluid and sodium. It is also used as a digestive aid to ease bloating and indigestion
Tea:
Pour 1 cup boiling water over 1 tsp. fennel seed.
Steep for 5-7 minutes.
Strain. Drink as desired.
Parsley seed
Parsley seed enhances sodium and water excretion.
Parsley should not be taken as a supplement or consumed in large quantities during pregnancy, as it may lead to uterine stimulation. The plant contains oxalic acid, so large quantities should be avoided in those with a history of kidney stones. This may be taken in tea or capsule form.
Tea: Pour 1 cup boiling water over 1 tsp dried or 1 tbsp fresh parsley leaf. Steep for 5-10 minutes. Strain. Drink 1 cup 2-3 times per day.
One can substitute parsley seeds for leaf—generally 1 tsp seed per cup boiling water.
Capsules: Take 1000 mg parsley leaf 2-3 times per day.
Hibiscus
Hibiscus is widely used in the traditional medicines of India, Africa, Mexico, South America and some Caribbean islands where it is valued as a diuretic, mild laxative and for the treatment of colds, coughs and heart disorders. This may be taken in tea, tincture or capsule form.
Tea: Pour 1 cup boiling water over 2 teaspoons chopped hibiscus calyces. Steep for 15 minutes. Strain and add sugar, honey or stevia. Serve chilled or hot. Drink 2-3 cups per day.
Tincture: Take 5 ml two times daily.
Capsules: 1000 mg dried hibiscus taken 2-3 times per day, or purchase standardized extract.
Standardized extract of 9.6 mg anthocyanins daily before breakfast
Grape Seed Extract
Found to be useful in patients with metabolic syndrome. Vitamin C may heighten its vasodilating properties. Grape seed extracts have also been shown to reduce postoperative edema, improve circulation and improve chronic venous insufficiency. While the extract appears quite safe, there is a question about whether it might increase the effects of warfarin.
Dose: 150-300 mg grape seed extract standardized to 90% or higher proanthocyanidins or polyphenols.
Dandelion
Dandelion leaf is used as an herbal diuretic.
Tea: Pour 1 cup boiling water over 1-2 tsp dried dandelion leaf. Steep 5-7 minutes. Strain. Drink 2-3 cups per day.
Tincture: Take 5 ml 2-3 times per day.
Capsules: Take 1000 mg 2-3 times per day.
Beetroot Juice
Beets contain nitrates in a palatable form. Diets that include inorganic nitrates are associated with lower blood pressure. After ingestion, nitrate is converted to nitrite, a potent vasodilator.
Drink 150-500ml per day of beetroot juice.
Do not use this therapy if you are taking Viagra or other medications for erectile dysfunction.
References:
Arizona Center for Integrative Medicine, Nutritional Approaches to Cardiovascular Health
Elliott et al, “Device-Guided Breathing to Lower Blood Pressure: Case Report and Clinical Overview” Medscape General Medicine, 2006
Basile, J et al “ Overview of Hypertension” In: UpToDate, Post TW (Ed), UpToDate, Waltham, MA. (Accessed on October 29, 2014.)
