Simple lifestyle changes can have a significant effect at reducing blood pressure

In a recent article I wrote about the benefits of hibiscus tea for high blood pressure. Since that article, a number of my patients have asked me "what other supplements and herbs may be beneficial?"

These patients are recognizing that there is a significant cost as well as side effects to many high blood pressure medications. They also realize that high blood pressure, to a great extent, is a lifestyle choice and that lifestyle changes can have a positive impact.

High blood pressure is one of the most common medical conditions in the United States today. It increases the risk of heart disease, stroke and even Alzheimer's disease. Although high blood pressure can be controlled with medication, the costs and side effects are becoming prohibitive. In addition, almost half the people with high blood pressure are inadequately controlled. Simply put, we can do better.

There are three basic classes of high blood pressure: pre-hypertension with a systolic blood pressure of 120-139; stage I with a systolic blood pressure of 140-159; stage II with a systolic blood pressure of greater than 160. In the medical literature, stage I and stage II are treated with medications. However, all three stages, lifestyle changes are strongly encouraged.

In 1992, the National Institutes of Health funded research on the effect of diet on high blood pressure. Out of this data the DASH (diet against systolic hypertension) diet was formulated. This is a diet that is similar to the Mediterranean diet in that it encourages robust intake of fruits and vegetables, low-fat dairy products and limited consumption of saturated fats. It strongly discourages the use of trans fats (margarine).

The research demonstrated this diet lowered systolic blood pressure between 6-11 points. Interestingly, those with pre-hypertension and stage II hypertension responded significantly better than those with stage I. The DASH diet also reduced the amount of dietary sodium. This is important for African-Americans who are more sensitive to the blood pressure raising effects of a high sodium diet. It is important to note however that we need sodium. Restricting sodium to an extreme degree can actually increase the risk of insulin resistance and hyperglycemia.

The typical American diet is insufficient in potassium, calcium, magnesium and vitamin D. A number of studies have demonstrated significant improvements in blood pressure when potassium, calcium, magnesium and vitamin D consumption increases. For those of us living in the Chicago area, vitamin D insufficiency is common. In addition, some blood pressure medications are associated with magnesium depletion.

There are a number of plants that lower blood pressure. Daily consumption of teas made from fennel, hibiscus, dandelion or parsley can significantly lower blood pressure. Some of these can also be found as supplements capsules in health food stores. Daily consumption of beet root juice is also an excellent and tasty choice to lower blood pressure about five points.

High blood pressure is a significant risk factor for heart attack and stroke. Simple lifestyle changes, such as diet, can have significant effect at reducing blood pressure, medication use, side effects and costs.

• Patrick B. Massey, MD, PH.D., is medical director for complementary and alternative medicine at Alexian Brothers Hospital Network and president of ALT-MED Medical and Physical Therapy, 1544 Nerge Road, Elk Grove Village. His website is www.alt-med.org.