|
|
Supplement
|
Benefit
|
Whole-food
sources
|
Dose
|
Precautions
|
|
Calcium
|
Calcium deficiency can
promote high blood pressure, research suggests. Findings
demonstrate that women supplementing with at least 400 mg of
calcium cut their stroke risk by a third (the benefit maxes out at
600 mg).
|
Green leafy vegetables,
fortified tofu, and low-fat cheese and milk
|
1,000 mg/day plus 400 IU
of vitamin D to aid absorption
|
Don’t exceed 2,000
mg maximum daily.
|
|
Garlic (Allium
sativum)
|
Studies show that garlic
powder supplement reduces arterial plaque buildup and blood
pressure, lowers LDL, and raises HDL.
|
Garlic
|
4,000 mcg allicin (the
active ingredient in garlic)/day
|
High doses may cause
gastrointestinal upset.
|
|
Magnesium
|
Maintains proper smooth
muscle function in blood vessels and facilitates potassium and
sodium transport; helps treat high blood pressure.
|
Green leafy vegetables,
seeds (especially pumpkin), nuts, figs, dates, and
seafood
|
400 mg/day
|
Must be used with caution
in patients with renal insufficiency because it can accumulate in
the body; check with your doctor first.
|
|
Omega-3 fatty
acids
|
Reduce blood pressure,
blood clotting potential, and triglycerides.
|
Fish, nuts, flaxseed,
hempseed, and soy products
|
1–2
grams/day
|
Avoid fish with high
mercury levels, such as shark, swordfish, king mackerel, and
tilefish.
|
|
Potassium
|
Can help to mildly reduce
blood pressure. Some findings indicate that dietary potassium can
reduce stroke risk, though potassium supplements have not been
shown to reduce the incidence of stroke.
|
Cantaloupe, fortified
orange juice, bananas, almonds, milk, salmon, chicken, halibut, and
turkey
|
50–90 mEq
(milliequivalents)/day
|
Consult a physician if you
have kidney problems.
|
|
Vitamin C
|
Helps protect blood vessel
linings and in some cases may lower levels of lipoprotein A, a
newly recognized form of bad cholesterol.
|
Citrus fruits, broccoli,
tomatoes, and strawberries
|
500 mg/day
|
High doses (2,000 mg/day
or more) can cause stomach upset and diarrhea, so taper the dose if
loose stools occur.
|
|
—A.P.
|
|
Sources: Jane Guiltinan,
ND, Stephen Sinatra, MD, and Bob Rountree, MD.
Note: Always check with a qualified health care practitioner
before starting any supplement regimen.
|
