Posted By: CustomVite Nutrition Team Date: March 9, 2018 Comments: 0

The American College of Cardiology (ACC) and the American Heart Association recently announced new blood pressure guidelines. Under the new guidelines, elevated blood pressure is now considered anything over 120-129/80 mm Hg (previously 140/90 mm Hg). Unfortunately, under the new guidelines, it is estimated that approximately 46% of Americans will now be diagnosed with elevated blood pressure or hypertension. According to the ACC, a 20 mm Hg higher systolic blood pressure and 10 mm Hg higher diastolic blood pressure can double your risk of death from stroke, heart disease, or other vascular diseases.

However, the authors of the guidelines stress that these tighter guidelines do not mean that half of the population will require medication. Instead, they should consider elevated blood pressure as a “yellow light”, thus warning patients to take steps to reduce their blood pressure mainly with non-drug approaches.

Primary lifestyle strategies to reduce blood pressure should include:

  • Losing weight and working towards achieving a healthier weight for those who are overweight or obese
  • Increasing physical activity to at least 30 minutes of moderate to vigorous activity on most days of the week (a goal of 150 minutes/week total), plus 2 days of strength training each week
  • Limiting alcohol to no more than one drink per day for women and two drinks per day for men
  • Limiting sodium to less than 1500 mg/day by reducing processed foods and added salt
  • Eating a healthy diet rich in fruits, vegetables, whole grains, poultry, omega-3-rich seafood, low-fat dairy foods, and nuts, seeds, and legumes
  • Increasing daily intake of potassium and nitrate-rich foods such as avocados, bananas, beets, leafy green vegetables, sweet potatoes, and tomatoes

Additionally, dietary supplements which may be helpful in supporting healthy blood pressure include: vitamin D, coenzyme Q10, magnesium, omega-3 fatty acids, resveratrol, acetyl L-carnitine, arginine and garlic.





(1) Coenzyme Q10. (n.d.). Retrieved March 08, 2018, from

(2) Forman, J. P., Curhan, G. C., & Taylor, E. N. (2008). Plasma 25-Hydroxyvitamin D Levels and Risk of Incident Hypertension Among Young Women. Hypertension, 52(5), 828-832. doi:10.1161/hypertensionaha.108.117630

(3) GARLIC: Uses, Side Effects, Interactions and Warnings. (n.d.). Retrieved March 08, 2018, from

(4) Garlic for Hypertension. (2012, August 15). Retrieved March 08, 2018, from

(5) Geleijnse, J. M., Giltay, E. J., Grobbee, D. E., Donders, A. R., & Kok, F. J. (2002). Blood pressure response to fish oil supplementation: metaregression analysis of randomized trials. Journal of Hypertension, 20(8), 1493-1499. doi:10.1097/00004872-200208000-00010


(7) Kawano, Y., Matsuoka, H., Takishita, S., & Omae, T. (1998). Effects of Magnesium Supplementation in Hypertensive Patients : Assessment by Office, Home, and Ambulatory Blood Pressures. Hypertension, 32(2), 260-265. doi:10.1161/01.hyp.32.2.260

(8) Inanaga, K., Ichiki, T., Matsuura, H., Miyazaki, R., Hashimoto, T., Takeda, K., & Sunagawa, K. (2009). Resveratrol attenuates angiotensin II-induced interleukin-6 expression and perivascular fibrosis. Hypertension Research,32(6), 466-471. doi:10.1038/hr.2009.47

(9) Labinskyy, N., Csiszar, A., Veress, G., Stef, G., Pacher, P., Oroszi, G., . . . Ungvari, Z. (2006). Vascular Dysfunction in Aging: Potential Effects of Resveratrol, an Anti- Inflammatory Phytoestrogen. Current Medicinal Chemistry,13(9), 989-996. doi:10.2174/092986706776360987

(10) L-Arginine. (n.d.). Retrieved March 08, 2018, from

(11) Lind, L., Hänni, A., Lithell, H., Hvarfner, A., Sörensen, O., & Ljunghall, S. (1995). Vitamin D is related to blood pressure and other cardiovascular risk factors in middle-aged men. American Journal of Hypertension, 8(9), 894-901. doi:10.1016/0895-7061(95)00154-h

(12) New ACC/AHA High Blood Pressure Guidelines Lower Definition of Hypertension. (n.d.). Retrieved March 08, 2018, from

(13) Ruggenenti, P., Cattaneo, D., Loriga, G., Ledda, F., Motterlini, N., Gherardi, G., . . . Remuzzi, G. (2009). Ameliorating Hypertension and Insulin Resistance in Subjects at Increased Cardiovascular Risk: Effects of Acetyl-L-Carnitine Therapy. Hypertension, 54(3), 567-574. doi:10.1161/hypertensionaha.109.132522

(14) Takahashi, S., Uchiyama, T., & Toda, K. (2009). Differential Effect of Resveratrol on Nitric Oxide Production in Endothelial F-2 Cells. Biological & Pharmaceutical Bulletin, 32(11), 1840-1843. doi:10.1248/bpb.32.1840

(15) Take Down Hypertension: How to Reduce Your High Blood Pressure. (n.d.). Retrieved March 08, 2018, from


Leave a Reply

Your email address will not be published.


Copyright @ 2014 NutriLab LLC. All rights reserved
Designed By: Avion Technology Inc.