Fish oils. The body of evidence shows that fish oil supplements modestly reduce systolic (approximately 3,5 mmHg) and diastolic (approximately 2,5 mmHg) pressures in patients with high blood pressure.^36-39 . Fish oils, a good source of omega-3 fatty acids, also exert a protective effect on the cardiovascular system in several respects. They have a positive effect on blood lipid levels, vascular function, heart rate, platelet function, inflammation, etc.^40,41

Dosage

– For moderately reduce blood pressure, it is advisable to consume 900 mg of EPA / DHA per day either by taking a fish oil supplement or by eating fatty fish every day or by combining the two intakes.

– Consult our Fish oils sheet for more information.

 Coenzyme Q10. Taken orally, this antioxidant has been shown to be effective in several clinical trials as an adjuvant treatment for hypertension. In 3 double-blind, placebo-controlled trials (217 subjects in total), researchers found that coenzyme Q10 (a total of 120 mg to 200 mg per day in 2 doses) lowered blood pressure and helped reduce the dosage of the classic hypotensive medication^42-46 .

Dosage

Dosages used in studies in hypertensive subjects ranged from 60 mg to 100 mg twice daily.

 Qi Gong. From traditional Chinese medicine, Qi Gong practiced regularly aims to strengthen and soften the musculoskeletal structure, to optimize all the functions of the body, and even to ensure longevity. A systematic review published in 2007 identified 12 randomized clinical trials, including a total of more than 1 participants¹⁵. The results suggest that regular Qigong practice may have positive effects on lowering blood pressure. According to 2 other study reviews, the practice of Qigong (associated with medication) decreases the risk of stroke, reduces the dose of medication required for blood pressure control and also reduces mortality.^16,17. It seems that Qigong works by reducing stress and stabilizing the activity of the sympathetic nervous system.

 Dark chocolate and cocoa (Theobroma cacao). A 15-year study of 470 elderly men showed a strong correlation between the consumption of cocoa (rich in polyphenols) and low blood pressure⁶⁶. A few clinical trials and a meta-analysis published in 2010 confirmed that consuming dark chocolate for 2 to 18 weeks reduced systolic pressure by 4,5 mmHg and diastolic pressure by 2,5 mmHg.⁶⁷.

Dosage

Some doctors recommend that people with high blood pressure consume 10g to 30g of dark chocolate each day.⁶⁶.

 Tai chi. Several clinical trials have shown that tai chi helps lower blood pressure in people with high blood pressure^18,19. Several reviews and meta-analyzes^68,69 suggest that tai chi may be effective in addition to antihypertensive drugs. However, the quality of the trials and the number of participants remain low.

 Autogenic training. This technique of deep relaxation close to self-hypnosis uses suggestion and concentration to eliminate stresses of all kinds that the body accumulates. Some studies published before 2000^20-24 indicate that autogenic training could, on its own or in conjunction with conventional treatments, help reduce blood pressure. The authors specify, however, that biases in the methodology make it difficult to interpret the results. Other relaxation techniques, such as deep breathing, may also be effective.⁶⁶.

 biofeedback. This intervention technique allows the patient to visualize the information emitted by the body (brain waves, blood pressure, body temperature, etc.) on an electronic device, in order to then be able to react and “educate” themselves to reach a state. of nervous and muscular relaxation. A meta-analysis published in 2003 reports convincing results obtained by biofeedback¹⁴. However, 2 new meta-analyzes published in 2009 and 2010 conclude that the lack of quality studies prevents a conclusion to the effectiveness of biofeedback.^64,65.

Biofeedback is usually performed as part of behavior therapy or physiotherapy rehabilitation. However, in Quebec, biofeedback practitioners are rare. In French-speaking Europe, the technique is also marginal. To find out more, see our Biofeedback sheet.

 stevia. Some trials suggest that an extract of stevia, a South American shrub, may help reduce blood pressure in the long term (1 year to 2 years)^70-73 .

 Acupuncture. Some small studies^25-27 indicate that acupuncture lowers blood pressure. However, according to a review of the scientific literature²⁸ published in 2010 and including 20 trials, the contradictory results and the low quality of the studies do not make it possible to clearly establish the effectiveness of this technique.

 Ail (Allium sativum). The World Health Organization indicates that garlic can be useful in moderate hypertension. Several clinical trials show that garlic can actually be useful in this regard.^60-62 . However, according to the authors of a meta-analysis, the majority of these studies report a statistically insignificant effect and their methodology is of poor quality.⁶³.

 Calcium. In the course of numerous studies, it has been observed the existence of a link, still poorly understood, between arterial hypertension and poor calcium metabolism, which is manifested in particular by poor retention of this mineral.⁴⁷. Researchers believe that calcium food source could help maintain normal blood pressure and thus protect the cardiovascular system. The diet designed to curb hypertension (DASH) is also rich in calcium. In the chapter of supplementation, the clinical efficacy of calcium has not been established. According to 2 meta-analyzes (in 1996 and in 1999), taking calcium supplements would only lead to a very modest reduction in blood pressure.^48,49. However, additional calcium intake may benefit people whose diet is poor. deficient in this mineral⁵⁰.

 Vitamin C. Vitamin C’s effect on hypertension is sparking interest from researchers, but so far study findings do not agree^51-54 .

 Yoga. Some clinical trials indicate that the daily practice of yoga is an effective tool for lowering blood pressure in people with hypertension^29-34 , although its effect is less than that of drugs³³. Note that we have identified a study in the scientific literature which concludes that yoga and stress management exercises are ineffective in controlling blood pressure.³⁵.