High Blood Pressure and Exercise: The Extra Nutrients You Need
Learn which antioxidant nutrients are crucial for avid exercisers
Once you’ve adopted a regular exercise program, you’ll notice improvement in your blood pressure reading, as well as your strength, flexibility, and endurance—all desired results. But there is a lesser known, and adverse, effect of exercise that you should be aware of as well: the creation of free radicals.
Free radicals form as muscle tissue and cellular membranes break down during strenuous exercise. This is a completely normal process, yet a potentially damaging one. Free radicals are known to be factors in heart disease and other illnesses, and are prominent contributors to the development of arterial blockages. When excess free radicals are present in the blood, they tend to speed up the oxidation of LDL cholesterol. The oxidized LDL cholesterol then sticks to the walls of your arteries, causing plaque buildup.
Don’t let this scare you away from exercising, though. The risks of not exercising at all—or exercising too little—are far greater than the risks of free-radical damage. Plus, you can protect yourself from free-radical damage by simply supplementing with a few key antioxidants. In fact, extensive research indicates that antioxidant supplements help neutralize free radicals before they do damage, by preventing the oxidation of fats and stabilizing cell membranes broken down by exercise.
The key antioxidant supplements to take regularly if you exercise include:
- Coenzyme Q10 (100–200 mg softgels daily)
- L-carnitine (500–1,000 mg daily)
- Lutein (3–6 mg daily)
- Grape seed extract (50–100 mg daily)
- Vitamin E (200–400 IU daily, mixed tocopherols)
- Magnesium (200–400 mg daily)
More Dr. Sinatra Advice on Lowering Blood Pressure Naturally
Which nutritional supplements will help lower your blood pressure? Get the details on my Healthy Blood Pressure Supplementation Program.
What’s the best diet for high blood pressure? Learn how the Pan-Asian Mediterranean (PAM) approach to eating can help lower your blood pressure.
How can you address stress to lower your blood pressure? Read about techniques to help you manage your emotions and daily stressors in an effort to reduce your blood pressure reading.
Enjoy What You've Just Read?
Get it delivered to your inbox! Signup for E-News and you'll get great content like you've just read along with other great tips and guides for Dr. Sinatra!
Meet Dr. Sinatra
Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
Dr. Stephen Sinatra's Favorites
Doctor-recommended support for healthy cholesterol ratios, blood pressure & overall heart health
Refuel your cellular engines for efficient heart function
Strength, energy, endurance--get the targeted nutrient support a man needs most
Stay youthful, healthy, vibrant and balanced with nutrient support designed to meet a woman's needs