Life Extension Suggestions
High blood pressure is very dangerous, often going unnoticed by its victims until it strikes a devastating blow such as a heart attack or stroke. Therefore, the first step in the management of hypertension is regular self-monitoring with an at-home blood pressure cuff. A multi-modal approach, combining dietary changes, increased exercise, nutritional supplements, and pharmaceutical drugs should be utilized to maintain blood pressure as close to 115/75 mmHg as possible for optimal protection.
Many nutritional ingredients that modulate blood pressure do so in much the same way as some pharmaceutical agents. Therefore, it is important to consult with your physician before embarking on a nutritionally based blood pressure management regimen, especially if you are already taking blood pressure medication(s).
While a number of nutrients have shown varying degrees of blood pressure lowering effects, many aging people will require at least one class of anti-hypertension prescription medication(s). Lifestyle modification and nutritional supplementation may enable a lower dose of anti-hypertensive drug(s) or elimination of medication if 24-hour blood pressure readings of 115/75 mmHg are achieved.
Cardioinhibitory And Cardiotonic Nutrients (Controlling the force at which the heart pumps)
Regulation of Blood Volume (Blood is mostly water, so its volume is dynamic – therefore interventions that help control water storage can modulate blood pressure as well)
- Potassium: 99 mg daily (or more) when instructed to do so by a health care professional, based on blood test results.
- Calcium: 1000 – 1200 mg daily
Antioxidants (Reducing oxidative stress helps maintain the ability of blood vessels to dilate, a critical step in blood pressure regulation)
- Coq10: 100 – 300 mg daily (ubiquinol form of coenzyme Q10)
- Lycopene: 15 – 30 mg daily
- Green Coffee: standardized extract: 400 – 1200 mg daily
- Vitamin C: 1000 – 2000 mg daily
Vasodilators (Compounds that enhance the production or activity of nitric oxide and help the blood vessels dilate, allowing for a reduction in blood pressure)
Other Hypotensive Dietary Factors
- Vitamin D: 5000 – 8000 IU daily (depending on blood test results)
- Vitamin K: 2100 mcg daily (as 1,000 mcg K1; 1000 mcg MK-4; and 100 mcg MK-7)
- Garlic; standardized extract: 1500 – 6000 mg daily
- Fish Oil (with sesame lignans and olive polyphenols): 2000 – 4000 mg daily
- Whey Protein Peptides: 1700 – 3400 mg daily
In addition, the following blood testing resources may be helpful: