Health and Fitness
By Anmol Sharma
Omega-3 fatty acids, commonly found in fish and some plant sources, have been shown to have a blood pressure-lowering effect. This effect is believed to be due to reducing inflammation, improving the function of blood vessels, and altering the balance of certain signaling molecules in the body that regulate blood pressure. The recommended daily intake of omega-3 fatty acids is 250-500 mg of EPA and DHA combined.
Magnesium is an essential mineral that can help regulate blood pressure by relaxing blood vessels and improving the function of the heart. Adequate magnesium intake is associated with lower blood pressure levels. The recommended daily intake of magnesium for adults varies based on age and gender: Adult men: 400-420 mg/day Adult women: 310-320 mg/day
Potassium supplementation can help reduce high blood pressure by improving heart function and counteracting the effects of sodium. Recommended Dosage of Potassium Supplement is 4,700 mg daily.
Calcium helps lower high blood pressure by relaxing blood vessels, increasing sodium excretion, and regulating hormones. This leads to improved blood flow and a decrease in blood pressure, making calcium an effective option for managing hypertension. Recommended Dosage of Calcium is 1000-1300 mg daily.
CoQ10 has been shown to lower high blood pressure by improving endothelial function, reducing oxidative stress, and increasing energy production in the heart. It also has the potential to enhance the effectiveness of blood pressure medications. Recommended Dosage of COQ10 is 60-300 mg Daily.
Probiotic supplementation has been found to be effective in lowering high blood pressure due to the positive impact it has on gut bacteria. The gut microbiome influences the regulation of blood pressure by producing substances that dilate blood vessels and improve blood flow.
Recommended Dosage of probiotic supplement ranges from 1 to 10 billion colony-forming units (CFUs) per day.
Green tea extract supplementation has been shown to be effective in lowering high blood pressure due to its high concentration of antioxidants known as catechins. Catechins are believed to improve blood flow and reduce oxidative stress, both of which can contribute to high blood pressure. Recommended Dosage of Green Tea Extract is 250 to 500 mg daily.
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