High blood pressure or hypertension refers to elevated blood pressure. This condition can be controlled effectively with regular physical activity, and a healthy diet, that contains some important vitamins and minerals. Find out what are the vitamins and minerals that are crucial for regulating blood pressure.
Blood pressure is the pressure or force exerted on the arterial wall by the circulating blood. High blood pressure is the condition, where the pressure exerted by the blood on the arterial wall rises significantly. Blood pressure of a healthy individual should be 120/80, where 120 is the measure of systolic pressure, and 80 is the diastolic pressure.
Systolic pressure is the pressure or force the circulating blood exerts on the arterial wall when the heart contracts, while diastolic pressure is the pressure exerted on the arterial wall when the heart relaxes. Hypertension is often found to be associated with a sedentary lifestyle, alcoholism, smoking, and stress. Along with medications, certain vitamins can play a crucial role in regulating blood pressure.
Vitamins for Controlling High Blood Pressure Problem
Hypertension can raise the risk of several health conditions, including heart disease and heart attacks. Along with lifestyle modifications, some essential vitamins can be very effective in controlling the level of blood pressure, and thus, reduce the risk of developing these complications. The vitamins that can help you maintain blood pressure at the normal level are, vitamin A, C, D, E, and B vitamins.
Vitamin A or retinol is a fat-soluble vitamin that is crucial for the health of the eyes and hair. It also plays an important role in hormone production, and the proper growth and development of the bones and teeth. Vitamin A can inhibit the formation of plaques within the arterial wall. This can prevent narrowing of the arteries, and thus help reduce blood pressure and the risk of developing cardiovascular diseases.
Several studies have revealed that B vitamins can help manage stress, an important risk factor for hypertension. By reducing stress, B-complex vitamins, especially niacin or vitamin B3 can help maintain the normal level of blood pressure. These water-soluble vitamins can play a major role in metabolism, formation of red blood cells, proper functioning of the immune and the nervous system, and the normal growth and developmental processes.
Vitamin C or ascorbic acid is known for its antioxidant properties. It can protect the cells and tissues from the damaging effects of the free radicals. Vitamin C can also protect the arteries from the damage caused by the free radicals, and repair the damaged arteries. So, it can lower the risk of hypertension and heart and cardiovascular diseases. It has been observed in several studies that the level of vitamin C is usually low in the patients of high blood pressure.
Vitamin D is a fat-soluble vitamin that can be synthesized by the human skin in the presence of sunlight or the ultraviolet radiation of the sun. A deficiency of this vitamin can be associated with hypertension. It has been observed that the deficiency of vitamin D can considerably increase the risk of hypertension in women during premenopause or perimenopause.
Vitamin E is a fat-soluble vitamin and powerful antioxidant, which is known to protect the arteries and reduce the risk of cardiovascular diseases and hypertension. Vitamin E can inhibit the oxidization of LDL cholesterol, which is one of the leading causes of plaque formation within the arterial wall. So, this vitamin can prevent the arteries from becoming narrow due to plaque formation, and thus, reduce the risk of heart disease and hypertension.
Minerals for Controlling High Blood Pressure
Certain minerals like, calcium, potassium, and magnesium can also help prevent and manage this condition. A deficiency of magnesium and calcium is often observed in people suffering from hypertension. Like calcium and magnesium, potassium can also help regulate the level of blood pressure. Potassium can help regulate the level of sodium in the body. A high level of sodium is known to raise blood pressure.
To sum up, vitamins and minerals can not only facilitate some crucial vital processes, but can also lower the risk of developing several diseases, including high blood pressure. However, before taking any mineral and vitamin supplement, be sure to talk to your physician regarding the appropriate dosage. Certain vitamins, especially vitamin A is known to cause some serious side effects, if taken excessively. Along with taking these vitamins, it is equally important to adopt a healthy lifestyle, and do regular physical activity to control blood pressure, and prevent the health complications associated with hypertension.