High blood pressure can be dangerous if left untreated, as it can lead to health complications like heart attacks and strokes. More than a quarter of people in the UK have high blood pressure, although many won’t know it as it rarely has noticeable symptoms. Medication can sometimes be prescribed for people with high blood pressure, however this can be avoided if you take measures to lower it yourself naturally. One way to achieve this is to make certain dietary changes, including cutting down on foods high in salt and saturated fat.
Cutting down on salt in particular can be an effective way to lower blood pressure, as a diet high in salt is one of the most common causes of the condition.
However, adding certain foods or supplements to your diet can also help, particularly those containing minerals with blood pressure-lowering properties.
One mineral which has been shown to lower blood pressure is magnesium.
According to Dr Sarah Brewer, magnesium is needed for over 300 enzymes to work properly in the body, “making it essential for every metabolic process from the production of energy to the synthesis of protein and genetic material”.
The mineral is needed for muscle contraction, nerve conduction and to maintain heart rhythm and healthy blood pressure.
It does this by relaxing smooth muscle cells in artery linings, which in turn reduces blood pressure.
Dr Brewer noted the results of certain studies even showed magnesium lowered blood pressure further than prescribed medication in some people.
The seven studies involved 135 people with resistant high blood pressure, whose systolic blood pressure remained above 155mg despite prescribed antihypertensive treatment.
Ideal systolic blood pressure is between 90 and 120mg. High systolic blood pressure is 140mg and higher.
When the study participants were given magnesium, their systolic blood pressure was reduced by an average of 18.7mg.
Even studies involving people with normal blood pressure and well controlled high blood pressure showed adding magnesium could decrease blood pressure, according to Dr Brewer.
Specifically, magnesium supplements at an average dose of 368mg per day, for three months, can produce “small but significant” reductions in blood pressure.
“Magnesium is one of the best natural remedies for high blood pressure,” Dr Brewer said.
Magnesium can be found in foods including nuts, seeds, dark green leafy vegetables, beans, fish, dried fruit and wholegrains. It can also be taken in supplement form.
“Dark chocolate, cocoa and tap water in hard-water areas are also important sources for some people and, by helping to prevent a high blood pressure, may even account for some of the regional variation in the incidence of heart attack and stroke,” Dr Brewer said.