High blood pressure could be life threatening. There are various factors that could help you lower your blood pressure. These include eating a healthy diet, proper physical activities, a control in your sodium intake and maintaining a proper weight. Listed below are 3 top supplements that can help you lower your blood pressure level:


Introduce potassium to your diet and watch your blood pressure come down. A lack of it can lead to increased sodium retention, calcium loss and raise blood pressure. Potassium helps normalize blood pressure by relaxing the blood vessels and helping the body get rid of the excess water and salt. Sources of potassium include :

  • Banana
  • Papaya
  • Watermelon
  • Muskmelon
  • Peaches
  • Potatoes
  • Tomatoes
  • Oranges
  • Spinach
  • Skimmed milk
  • Soybeans
  • Almonds
  • Whole grains
  • Pulses
  • Vegetable juices

Eating fix to six servings of these foods would ensure a sufficient supply of potassium. However, patients suffering from hypertension along with poor kidneys need to control their potassium intake. An excess amount of potassium can prove to be toxic due to improper kidney function. Therefore, a physician’s advice must be sought.


The calcium to phosphorus ratio has a bearing on blood pressure. Around 2:1 is the ideal ratio. When you take in higher amounts of phosphorus (as in meats, soft drinks, chocolates) the ratio gets disrupted, eventually leading to high blood pressure. Non-vegetarian diets are rich in protein and too much of protein leaches out calcium from your body, resulting in osteoporosis and increasing your risk for high blood pressure. Experts believe that hypertension is more likely due to a deficiency of calcium rather than due to excess sodium. Consuming adequate amounts of calcium-rich foods such as:

  • Milk
  • curd
  • Spinach
  • Leafy vegetables
  • Whole kabuli channa
  • Methi,
  • Jowar
  • Bajra
  • Nachni

These foods can neutralize the hypertensive effect of eating more sodium.


Magnesium deficiency is yet another cause behind high blood pressure. Most people need a daily dosage of about 300-400 mg to keep their BP in check. Natural sources of magnesium include:

  • Whole grains
  • Wheat bran
  • Leafy vegetables

If you have a kidney or a heart problem, check with your doctor before taking supplements. Most cardiovascular problems are diseases owing to lifestyle and not due to inevitable fate. That’s why high blood pressure is termed a ‘lifestyle disease’. You can easily cut down the risk factors by modifying your lifestyle. Minor changes in daily eating patterns are sure to bring a turnaround in your health.

August 29, 2016

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