If you have high blood pressure, the last thing you would want to hear, is that the meds you’re taking could make things worse. L-type calcium channel blockers (LCCBs) — the most widely used drugs for treating hypertension — may harm the heart as much as help it, according to a new study. Let’s begin with an essential substance that humans cannot produce and must get from the foods we eat.

Number 13. Vitamin C.

Vitamin C, also known as ascorbic acid, is the primary water-soluble antioxidant in plasma and tissues, that neutralizes dangerous reactive oxygen species (ROS).

This antioxidant protects the body’s level of nitric oxide, which is a natural compound that relaxes blood vessels and contributes to healthy blood flow.

In a review of 8 studies in individuals with hypertension, taking 300–1,000 mg per day of vitamin C significantly reduced their blood pressure levels.

This means that vitamin C can prevent the onset of endothelial dysfunction and atherosclerosis, conditions that can progress to coronary heart disease.

Another reason vitamin C is important is because it’s used to make healthy collagen. This is the glue that holds our heart cells together, so that your veins can deliver oxygen-rich blood to the heart.

In a placebo-controlled, double-blind study published by the medical journal Lancet, researchers found that a 500 mg daily supplement of vitamin C can significantly reduce high blood pressure in hypertensive patients.

Next, your body produces this important hormone from 10 to 30 minutes of midday sunlight.

Number 12. Vitamin D.

Did you know that if you are deficient in vitamin D, you are more likely to have higher blood pressure?

A review of data in over 300,00 people found that those with the highest levels of vitamin D had almost 30% fewer chances of developing high blood pressure when compared with those that were deficient in this vitamin.

When supplementing, choosing vitamin D3, as this is the same bioavailable form produced from sunlight.

Next, this amazing berry is a recommended food to help treat high blood pressure in Traditional Chinese Medicine.

Number 11. Hawthorn.

Hawthorn berries contain antioxidant flavonoids which help dilate blood vessels, improve blood flow, and protect your cardiac muscle cells against damage-causing reactive oxygen species (ROS).

In both animal and human studies, hawthorn has been found to help lower blood pressure and support healthy cholesterol levels.

Next, this vitamin helps relieve emotional stress and anxiety so your body can relax.

Number 10. Vitamin B.

Among the eight B vitamins, some have been found to help reduce blood pressure levels and prevent stroke.

Niacin or B6 is the primary B vitamin that can help to lower blood pressure. Niacin is a powerful vasodilator, which means it opens up blood vessels so that blood can flow without resistance, and thus lowers blood pressure.

Other studies have shown that vitamin B2 (riboflavin) and vitamin B9 (folate) supplements can also lower hypertension.

Next, a natural anti-inflammatory that reduces blood viscosity and prevents fatal blood clots.

Number 9. Omega-3s.

It has been found that consuming enough omega-3 fatty acids can help reduce blood lipid levels, inflammation, and high blood pressure.

In fact, a review of 71 clinical trials showed that roughly 3 grams of omega-3s each day may be the optimal amount to help lower blood pressure.

Coming up next is a flower that’s common in many backyards…

Number 8. Hibiscus.

A well-known benefit of the hibiscus flower is that it may lower blood pressure when consumed as a tea or extract. This is because it flushes salt and fluid from your body, which relaxes your blood vessels.

In a study by the University of Western Australia, researchers found that hibiscus extract helped lower blood pressure in 390 participants.

In another study, 65 people with high blood pressure were given hibiscus tea or a placebo. At the end of the six week trial, those who drank hibiscus tea experienced a significant decrease in systolic blood pressure, compared to the placebo group.

Stay tuned for a popular spice that is the reason for low levels of heart disease in Spain.

Number 7. Saffron.

Saffron is rich in antioxidants that reduce oxidative damage and inflammation in the arteries.

In one study of 230 men, researchers found that saffron supplementation for 26 weeks significantly reduced blood pressure.

Similarly, in another study, participants that were given 400 mg of saffron as tablets reduced blood pressure after one week.

Next is an herb that’s often referred to as king of medicines in Tibetan culture…

Number 6. Arjuna Bark.

Several studies have found that Arjuna bark may help reduce high blood pressure.

This is because of its high content of coenzyme Q10, which is a catalyst that can lower high blood pressure and improve heart function. CoQ10 also sustains nitric oxide levels and dilates blood vessels in patients with hypertension.

Coming up, nearly two-thirds of the population in the western world is not getting enough of this mineral.

Number 5. Magnesium.

This mineral plays a vital role in many bodily functions, including blood pressure regulation.

Studies show that magnesium supplements can help reduce blood pressure by increasing the amount of nitric oxide in the body.

A review of 11 randomized studies found that consuming between 365-450 mg of magnesium per day over an average of three months significantly lowered blood pressure in people with chronic medical conditions.

Another review of 10 studies with over 200,000 participants found that a 5% reduction in high blood pressure risk could be seen for every 100 mg of dietary magnesium consumed daily.

When supplementing, consider magnesium glycinate or magnesium malate as they are easier on the digestive system and easily assimilated in the body.

Next on the list is an ancient root you pass by every time you go to the supermarket.

Number 4. Ginger.

A review of six studies found that consuming ginger supplements of 3 grams or more per day for eight weeks helped reduce blood pressure in individuals 50 years old or younger.

In another twelve week study done on 37 participants with metabolic syndrome, eating 2 grams of ginger powder per day significantly lowered levels of blood pressure, triglycerides, and fasting blood sugar, compared with a placebo.

Next, a vital mineral your body requires for managing blood pressure.

Number 3. Potassium.

Many studies have found that consuming higher amounts of potassium, whether through food or supplements, can help lower blood pressure levels.

One exception is people with chronic kidney disease (CKD), who need to limit the amount of potassium they consume.

The reason potassium works is that it helps promote sodium excretion through the urine. With less sodium in the body, there is less fluid retention, which reduces blood pressure and helps blood vessels relax.

If you are eating a diet high in vegetables and fruit, you won’t need to take a potassium supplement.

Next, a powerful vegetable that reduces blood pressure and heart disease risk.

Number 2. Garlic.

In a review of 12 studies, consuming garlic supplements daily was found to reduce systolic and diastolic blood pressure by an average of 8.3 mm Hg and 5.5 mm Hg respectively.

According to researchers, this reduction may help decrease your risk of stroke, heart attack, and coronary artery disease by up to 40%.

Coming up, a vitamin that’s often neglected when it comes to cardiovascular health.

Number 1. Vitamin K2.

Studies have found that increased vitamin K2 intake may help reduce stiffness in the arteries and slow down calcification in the blood vessels and heart valves.

When your body gets enough of this nutrient, calcium is kept out of soft tissues like your blood vessels, where it would otherwise cause them to harden and narrow.

This enables the heart to pump blood freely through the body and thus helps lower blood pressure and prevent heart disease and stroke.

It’s important to take vitamin k2 MK7 and D3 together, so that calcium is routed away from your heart, kidney, and arteries, and sent to the bones.