By medical nutritionist Dr Sarah Brewer, an expert in food, herbs and supplements

An estimated one in three people have hypertension, with a blood pressure that is consistently above 140/90mmHg. Several diet and lifestyle changes can help to reduce blood pressure naturally and may help to reduce your need for increasing doses of medication.

One of the most important steps is to reduce salt intake, as consuming excess sodium can promote fluid retention and increased blood pressure in many people. Following the so-called DASH (Dietary Approach to Stopping Hypertension) diet is also key. This focuses on eating more fruit, vegetables, nuts and low-fat dairy products, and supplies protein in the form of fish and chicken rather than red meat, while being low in sugar and refined carbohydrates. In people with hypertension, following the DASH diet can lower blood pressure by an average of 11.6/5.3mmHg. You may want to cut back on caffeine intake too, as drinking a cup of coffee can  raise blood pressure by as much as 10/8mmHg with the effect lasting for an hour or more.

On the supplement front, magnesium helps to relax arteries and lower blood pressure. Data from 19 studies, involving almost 533,000 people, found that the risk of heart attack or stroke was 33% lower in those with the highest blood levels of magnesium. Diet should always come first, and magnesium is found in nuts, seeds, dark green leaves, beans and wholegrains. Processing removes much of the magnesium in grains, however, making a supplement (providing around 375mg magnesium) a good idea.

Garlic extracts dilate blood vessels, decrease blood stickiness and improve arterial wall elasticity. Research shows it can lower blood pressure by between 7mmHg/5mg and 16/9mmHg, making it as effective as some prescribed medications. Aged black garlic contains higher levels of antioxidants and has the advantage of producing significantly less odour. A typical dose is equivalent to 2000mg (2 grams) black garlic.

One of the most popular supplements for high blood pressure is co-enzyme Q10 which improves the reactivity of artery walls. It is available in two forms, ubiquinone and the body-ready form of ubiquinol which is more effective for people over the age of 50 years. Typical recommended doses are 200mg ubiquinone or 100mg ubiquinol.

Many supplements designed for people with hypertension also include some potassium, as this helps to flush excess sodium form the body to reduce fluid retention.

About Dr Sarah Brewer
Dr Sarah Brewer is a medical nutritionist and an expert in food, herbs and supplements. She qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she gained a Master’s degree in Nutritional Medicine. Sarah is a licensed medical doctor, a registered nutritionist and a registered nutritional therapist.

For more information on high blood pressure, the DASH diet and supplements for hypertension, visit www.MyLowerBloodPressure.com

Dr Sarah Brewer recommends choosing a supplement brand such as Healthspan.co.uk whose products are manufactured to a pharmaceutical standard known as GMP (Good Manufacturing Practice).