In This ArticleView AllIn This Article1. Licorice Root and Licorice Candy2. Potassium3. Ginseng4. Guarana and Other Supplements That Contain CaffeineTips for Healthy Eating If You Have High Blood Pressure
In This ArticleView All
View All
In This Article
Licorice Root and Licorice Candy
Potassium
Ginseng
Guarana and Other Supplements That Contain Caffeine
Tips for Healthy Eating If You Have High Blood Pressure
High blood pressure, also known as hypertension, is a very common condition that can increase a person’s risk of developing diseases that impact the heart, eyes, kidneys and brain. Often referred to as the silent killer, high blood pressure, especially in the beginning stages, does not typically present with any symptoms. According to theCenters for Disease Control and Prevention, many people may not know they have it until they have had it for a while.
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While there are many supplements that—when taken in conjunction with a healthy diet and lifestyle—may have the potential to help lower blood pressure, this article will focus on which supplements you should avoid if you have high blood pressure. You’ll also learn how you can improve your blood pressure naturally through different dietary strategies as well.
Licorice has long been used as an herbal remedy for gastrointestinal symptoms, especially stomach ulcers according to a review published inBiomedicine & Pharmacotherapyin 2023. It’s also being investigated for its potential role in treating other diseases. However, theNational Center for Complementary and Integrative Healthstates that long-term ingestion of licorice root or high intakes of licorice candy has been associated with increased blood pressure and decreased potassium levels. A condition known as hypokalemia may occur when potassium levels are too low.Hypokalemia is an electrolyte imbalancethat can cause muscle weakness, gastrointestinal symptoms and, in serious cases, cardiac arrhythmias and respiratory failure. Licorice intake may also interact with certain types of blood-pressure-lowering medications, reducing their effectiveness. Additionally, if you are takingLanoxinfor congestive heart failure or abnormal rhythms, licorice could increase your risk of Lanoxin toxicity, says theAmerican Heart Association.
Without medical supervision, it’s best to avoid ginseng due to its varying effects on blood pressure. It’s important to note that there are two types of ginseng that have been studied: Asian ginseng (panax) and American ginseng (quinquefolius). At low doses, according to astudy review, panax ginseng has been found to increase blood pressure (in those with low blood pressure), while high doses can lower blood pressure in healthy subjects. A recent review published in theJournal of Ginseng Researchin 2022 found that both systolic blood pressure and diastolic blood pressure improved with supplementation of Asian ginseng. On the other hand,American ginseng, according to other studies, has found it to have a neutral effect on blood pressure. The results are highly mixed. Researchers highlight the need for more high-quality, randomized, clinical-controlled trials that assess blood pressure and use standardized types of ginseng root or extracts to determine ginseng’s role in cardiovascular health. Lastly, if you are taking blood thinners,ginseng can interfere with their effects.
Compared to a coffee bean, a guarana bean is thought to have four times the amount of caffeine. It’s important to know how much caffeine is in your supplement. In 2021, theJournal of Functional Foodspublished a review on the impact of coffee consumption in healthy individuals who do not regularly drink it. The review found that within one week of coffee intake, blood pressure temporarily increased. While the blood pressure decreased after a week, it still remained slightly elevated. In large amounts, guarana may lead to tremors, restlessness, nervousness, confusion, high blood pressure and dehydration. The caffeine it contains largely accounts for both its positive effects and potential side effects. Though individual reactions to caffeine are different, it’s probably best to avoid these types of supplements.
Keep in mind that this list may not be extensive. There is always a potential for other supplements and vitamins to impact your blood pressure. If you notice that since beginning a new vitamin, herb or mineral that your blood pressure has increased, stop taking it and reach out to your health care provider for guidance.
What you eat can have an impact on your blood pressure. In 2023, theInternational Journal for Vitamin and Nutrition Researchpublished a study indicating that diets that are high in sodium and low in potassium can increase the risk of developing high blood pressure. Research has shown that diets rich in fruits, vegetables, low-fat dairy, unsalted nuts, seeds, and healthy fats like extra virgin olive oil, and less processed meat, can be beneficial for blood pressure. In fact the DASH diet,Dietary Approaches to Stop Hypertension, was created in the 1990s to help reduce and treat high blood pressure. Time and time again this type of eating pattern has been proven to be effective in lowering blood pressure, according to a 2020 study published inAdvances in Nutrition.
According to theNational Heart, Lung and Blood Institute, the DASH eating plan is a balanced and flexible eating style that helps to promote heart health. It consists of eating mostly whole foods, which keeps sodium intake low. The goal is to keep sodium intake to less than 2,300 milligrams per day; however, lowering it to 1,500 milligrams per day may help reduce blood pressure even more. A sample day on ahealthy eating pattern for high blood pressuremay include:
Don’t be discouraged if the way you eat looks very different from this. Making small changes slowly can yield positive results and assist you in easing into this new way of eating while also making it feel sustainable for the long term.
Focus on adding potassium-rich foods into your eating plan (rather than potassium supplements). Eating a variety of fruits and vegetables, includingpotassium-rich foodslike squash, potatoes, oranges, beans, apricots, prunes, chicken, salmon and low-fat yogurt can help you meet your needs.
The Bottom Line
Having high blood pressure can increase your risk of other diseases. Oftentimes, the only way to know your blood pressure is elevated is to have it checked through routine doctor’s visits. If you have high blood pressure, your health care provider will likely recommend lifestyle changes, such as reducing sodium intake, increasing intake of whole foods that are rich in potassium, regular exercise and smoking cessation. In certain instances, blood pressure medication may be recommended.
You might be wondering if certain supplements can help. While there are some supplements or foods that can provide blood pressure benefits, there are others that should be avoided, either because they have variable effects on blood pressure or because they can interfere with your medication. Always discuss your supplements and medications with your health care provider for your safety and well-being.
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