High Blood Pressure

Written by: Dr. Steve Windley, MD

HIGH RESOLUTION
Adjusting your lifestyle to lower unhealthy blood pressure.

High blood pressure is quickly becoming one of the most common chronic illnesses in western
society. It’s a condition that can cause significant issues throughout the body if not treated.
Fortunately for most patients, high blood pressure is extremely treatable and preventable.
Changes in lifestyle and simple nutrients can have a profound effect on this popular plague.
      In medical school, doctors are taught to think of blood pressure, or hypertension, in two
broad classes. The first has specific causes, including trouble with the arteries that feed the
kidneys, sleep apnea and hormone-producing tumors. In these cases, high blood pressure is a
result of another problem and the root issue must be treated to fix symptoms. The second does
not have a distinct cause. This is where most patients in developed nations fall. These patients
may face obesity, lack of exercise, poor diet and stress, all of which contribute to elevated blood
pressure. To treat this condition, one must identify any deficiencies in their lifestyle that could be
contributing to poor health.
      Adjustments in diet are easy for those wanting to improve blood pressure. Start with more
fruits and vegetables, at least five servings of each a day. Try to buy more organic varieties
when available. Also, include healthy proteins like fish, chicken, eggs and beans. With any type
of animal-based protein, look for naturally raised, hormone and antibiotic-free varieties. Regular
and diet soft drinks need to be decreased and ideally removed from the diet. Chocolate lovers
can indulge, as nutrients in dark chocolate called flavonoids have shown some benefit in health
parameters including blood pressure [1]. This treat should be enjoyed in moderation, and
contain at least 70 percent cocoa.
      No lifestyle prescription for hypertension would be complete without exercise . It is a
tremendous way to strengthen the heart and help the blood vessels relax.
      Supplements can also contribute to optimal results. CoQ10 will lower blood pressure
some, while also aiding the muscles, brain, heart and kidneys [4]. It is an extremely versatile
nutrient that is tolerated very well. For those on cholesterol-lowering statin drugs, body stores of
CoQ10 are depleted, making it a must-take supplement. Like CoQ10, magnesium is needed
throughout the body, providing help not only for blood pressure, but for the muscles, bowels and
headaches.
      Patients with high blood pressure should also consider vitamin D , which continues to prove
supportive for bone, heart and brain health. Recent studies are bringing to light vitamin D’s
positive link to high blood pressure [2, 3]. Patients with a lifestyle, work schedule or illness that
hinders year-long exposure to sunlight should consider vitamin D. Blood levels can be easily
checked through a 25-hydroxy vitamin D test, with a goal level of approximately 50-80 ng/mL.
      Garlic has a small, but noticeable, effect on several cardiovascular factors, including blood

1/3
pressure [6, 7]. This change can be up to 11 points for some patients, which may be enough to
lessen the need for more aggressive medication. Garlic is tolerated well, but those on blood
thinners should observe caution, as it can have a blood thinning effect like aspirin. F
ish oils
remain one of the most helpful nutrients available. Like CoQ10, magnesium and vitamin D, fish
oils are very profitable throughout the body. The benefits of fish oil supplements to high blood
pressure are modest [8, 9]. Patients should hope for a 5 point drop. This is a rather small
change but because of its many other benefits, fish oils (omega-3 fatty acids) make a nice
adjunct for blood pressure and heart health treatments. Patients taking blood thinners like
warfarin may need to be careful while taking fish oils. It has a mild blood thinning effect, so work
with a physician.

- CoQ10 . Typical dosage is 100-200 mg, with higher doses yielding higher results. Take
with food.
- Magnesium . 300-500 mg a day, in divided doses, with food. This nutrient is generally
well tolerated, but can result in loose stools if overused.
- Vitamin D . Dosage varies depending on blood test levels, but is typically 1,000-3,000 IU
a day, taken with food.
- Fish oils . 1,500-2,000 mg of the EPA plus DHA. Add the two numbers together to
determine the amount needed. The bottle should indicate that the product was tested for heavy
metals like mercury.
- Garlic . 300-400 mg taken twice a day, with food.

The goal for healthy blood pressure is to keep the top number (systolic pressure) under 120 and
the bottom number (diastolic pressure) under 85. Numbers in the 120-139/85-90 range are
considered prehypertensive, and should prompt an evaluation of lifestyle factors. Patients with
certain risk factors, such as diabetes, previous stroke or tobacco use, may need more
aggressive blood pressure balancing methods.

References:
1. Grassi, D. (2005). Cocoa reduces blood pressure and insulin resistance and improves
endothelium-dependent vasodilation in hypertensives. Hypertension, 46(2):398-405.
2. Kristal–Boneh, E. (1997). Association of calcitriol and blood pressure in normotensive men.
Hypertension, 30(5):1289-94.
3. Pfeifer, M. (2001). Effects of a short-term vitamin D(3) and calcium supplementation on blood
pressure and parathyroid hormone levels in elderly women. J Clin Endocrinol Metab,
86(4):1633-7.
4. Langsjoen, P. (1994). Treatment of essential hypertension with coenzyme Q10. Mol Aspects
Med, 15 Suppl:S265-72.
5. Auer, W., Eiber, A., Hertkorn, E., et al. (1990). Hypertension and hyperlipidaemia: Garlic
helps in mild cases. Br J Clin Pract, 69:3-6.
6. Silagy, C.A. (1994). A meta-analysis of the effect of garlic on blood pressure. J

2/3
Hypertens,12(4):463-8.
7. Von, E.M., Brunner, H., Haegeli, A., et al. (1994). Hawthorn/passion flower extract and
improvement in physical exercise capacity of patients with dyspnoea class II of NYHA functional
classification. Acta Ther, 20(1–2):47-66.
8. Morris, M.C., Sacks, F., Rosner, B. (1993). Does fish oil lower blood pressure? A
meta-analysis of controlled trials. Circulation, 88:523–33.
9. Appel, L.J., Miller, E.R. III, Seidler, A.J., Whelton, P.K. (1993). Does supplementation of diet
with ‘fish oil’ reduce blood pressure? A meta-analysis of controlled clinical trials. Arch Intern
Med, 153:1429–38.

Disclaimer:
This website and its pages are based upon the opinions of our physicians and other
professionals. The information on our website is general health information and is not to be
considered as medical advice. The information is in no way intended to replace a one-on-one
relationship with a qualified health care professional. It is intended as a sharing of knowledge
and information from the experience of Pure Health MD's professional contributors.

www.PureHealthMD.com
Copyright 2008 Pure Health Corporation Fort Wayne IN USA

3/3