You should take care of your health when you are healthy. Even though you know it, it is very difficult to put into practice. This is because there is so much more to do than usual, such as eating enough fresh vegetables and fruits, reducing alcohol and smoking, and increasing physical activity.
The easiest way to choose is a health functional food that advertises ‘can help 000’. However, health functional food cannot solve all situations. In particular, in the case of blood pressure management components that directly affect the heart and blood vessels, more careful selection is required.
◆ CoQ10 can help reduce slightly high blood pressure
Coenzyme Q10, abbreviated as ‘CoQ10’. CoQ10 is the most famous and widely used blood pressure control ingredient approved in Korea. This is because it is the only approved raw material among 18 blood pressure control raw materials that are currently approved, and it is relatively inexpensive and has abundant research data due to its extensive experience around the world.
In addition, it is a substance synthesized in our body and is necessary for antioxidant action and energy generation. In Korea, when CoQ10 is consumed at a daily intake of 90 to 100 mg, ‘Antioxidant and can help reduce high blood pressure’ is approved.
But there is one strange thing. A 2002 paper used as evidence that it can help reduce high blood pressure is that CoQ10 intake is 200 mg per day. It is said that systolic blood pressure was slightly lowered after taking 200 mg of CoQ10 per day for 12 weeks, but there is no special talk about diastolic blood pressure.
So what was the initial blood pressure of the people in the study? Looking further into the papers, most of the participants were not ‘hypertensive’, but ‘prehypertensive’ or ‘attentional blood pressure’. For reference, when the systolic blood pressure is 120-129 mmHg and the diastolic blood pressure is less than 80 mmHg, it is defined as ‘attention blood pressure’, and when the systolic blood pressure is 130-139 mmHg or the diastolic blood pressure is 80-89 mmHg, it is defined as ‘prehypertensive’.
In summary, taking CoQ10 at a moderately high blood pressure for 12 weeks before diagnosis of hypertension may help lower systolic blood pressure slightly (average 4 mmHg), but not significantly change diastolic blood pressure.
◆ It is difficult to manage high blood pressure that requires taking blood pressure medications.
The purpose of controlling blood pressure is to reduce the impact on blood vessels and the heart, thereby preventing cardiovascular diseases and lowering mortality. In the diagnostic criteria for hypertension, ‘normal blood pressure’ means the optimal blood pressure with the lowest risk.
Therefore, when choosing a blood pressure management method, the most important thing is to find the optimal way to maintain stable blood pressure for a long time. Returning to the story of CoQ10, it takes 12 weeks and 3 months for CoQ10 to significantly lower blood pressure, which is around 4 mmHg. If your blood pressure is pre-hypertension or caution, you can choose the following method after 3 months of management with CoQ10.
Considering the blood pressure reducing ability of CoQ10, it may be difficult to reach a stable blood pressure even if you consume it for 3 months if you are high enough to be diagnosed with high blood pressure. In particular, it is unclear whether CoQ10 can have the same strength in both groups because blood pressure in the prehypertensive stage or caution and the degree of damage to blood vessels and heart function in people with high blood pressure are different.
If you choose CoQ10 as your blood pressure management method, you should measure your blood pressure at home or at a nearby hospital and observe your condition. It is fortunate if it is managed with CoQ10, but if it is not controlled by individual differences, the inside of the body continues to be damaged, including blood vessels, heart, and kidneys.
◆ It is also necessary to improve lifestyle along with health functional food.
If you decide to manage your blood pressure while taking health functional foods such as CoQ10 to manage your blood pressure after a health checkup, we recommend that you make at least one lifestyle change. Limiting salt intake, weight loss, sobriety, exercise, and diet control can be obtained by asking a specialist at a nearby hospital or pharmacy for specific standards and implementation plans.
If possible, smoking cessation is also recommended. The nicotine in cigarettes temporarily raises blood pressure and pulse for about 30 minutes, so if you smoke one pack a day, cigarettes can affect your blood pressure almost all day. Smoking is a major risk factor that increases the risk of cardiovascular disease even when blood pressure is well controlled, and smoking cessation is essential for vascular health.
Rather than changing everything at once for lifestyle improvement, it is better to choose one actionable one considering your current life. Managing your blood pressure is like running a long distance. Rather than a convenient and good method just for today, I have to choose a method that I can maintain for a long time and provide stable management. Please keep this in mind and choose the proper method rather than the easy way to help control your blood pressure.
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