Hey guys, Axe here, founder of DrAxe and of Functional Medicine. Today I’m going to be sharing with you my top foodsand supplements for overcoming high blood pressure. Believe it or not, blood pressureis something that can be easily balanced out if you follow the steps here that I’m goingto talk about in this tutorial. First, let’s talk about what causes high bloodpressure. Most of the time when you’re reading online or in the media today, you’re goingto see things like excess sodium consumption, emotional stress, poor diet, and lack of exercise.Those are four of the big ones that people say may be causing high blood pressure.
Let’s start off talking about diet. What isthe best diet for blood pressure? There are three specific nutrients you want to makesure that you’re getting in your diet if you have high blood pressure. Those include potassium,antioxidants, as well as omega3 fatty acids. In fact, if I had to throw a fourth one inthere I would say magnesium. If you can add those four nutrients into your diet and eatfoods that are high in those substances, you’re going to see your blood pressure really balanceout there very quickly. That’s going to be a diet that’s high in fruits, vegetables,sprouted nuts and seeds, and organic, wildcaught meats.
One of the things you may do after watchingthis tutorial is go to my site, DrAxe , do a search for potassium rich foods, magnesiumrich foods, and omega3 rich foods. If you go and look at those food lists, you’ll seethings like avocados are packed with magnesium and potassium. Doing guacamole would be greatfor you or consuming chia seeds or wildcaught salmon or other foods like that. Figs aresuper high in potassium as well. Again, I would go online and look up foods that arereally high in potassium, magnesium, omega3 fatty acids, and antioxidants as well. Wehave actually all of those top ten lists there on DrAxe . That should be diet.
Some things you want to avoid, diet wise,when you’re following a healthy blood pressure diet is avoid excess sodium intake. You don’twant to overdo the salt. A little bit of sea salt is fine, but definitely stay away fromthe processed iodized salt. Really eliminating processed sugar. Processed sugar will definitelycause your blood pressure to spike. Then, of course, processed and fast foods that containhydrogenated oils, we know those are inflammatory to the body. That inflammation in the arterieswill cause blood pressure to rise and actually will cause high cholesterol as well. Again,you get those foods out, add in those mineral and vitamin rich foods, and you’re going tosee immediate results in your blood pressure.
Then in terms of the best supplements to naturallytreat blood pressure, I want to go over the top ones here. The first one would be fishoil. Fish oil is high in omega3 fatty acids. Those omega3 fatty acids, called EPA andDHA, are highly antiinflammatory. We know that high blood pressure is in part causedby inflammation. If you can start adding in wildcaught fish into your diet and takinga good quality fish oil supplement at about 1000 milligrams a day, you will see resultsvery quickly in your blood pressure. The second most important supplement to takefor blood pressure is magnesium. Magnesium helps relax your blood vessel walls and improvescirculation and reduces stress in your body.
All of those things are benefits of takingmagnesium which will naturally lower blood pressure. Typically, you want to take 250milligrams of magnesium 2 times a day. I recommend a magnesium chelate supplement when you takethat. The third supplement you may want to considertaking if you have high blood pressure is Coenzyme Q10. This is absolutely essentialas well if you’ve ever taken a cholesterol lowering medication. Coenzyme Q10 is an antioxidantthat supports heart health and circulation. It also acts as an antioxidant. Again, CoenzymeQ10, about 200 milligrams a day is a great supplement for helping blood pressure issues.