Doctors prescribe beta-blockers to manage hypertension, widely known as high blood pressure, and other cardiovascular conditions. However, these medications aren’t without risks.
Natural beta-blockers, found in certain foods, may offer a gentler alternative by supporting cardiovascular health without the unwanted side effects often associated with prescription medications.
Discover how beta-blockers work, explore the most effective natural alternatives, and get practical lifestyle tips to help maintain healthy blood pressure naturally.
What are beta-blockers?
Beta-blockers, also known as beta-adrenergic blocking agents, are prescription medications that slow the heart rate.
This type of drug is typically used to lower blood pressure that is unresponsive to other medications, such as diuretics or angiotensin-converting enzyme (ACE) inhibitors.
However, beta-blockers also have several other applications and are routinely used to reduce the risk of a second heart attack and manage heart or circulatory conditions.
Beta-blockers are commonly prescribed for various health issues, including:
- Tachycardia
- Irregular heart rhythm
- Congestive heart failure
- Angina
- Mitral valve prolapse
- Postural orthostatic tachycardia syndrome (POTS)
- Coronary artery disease
Beta-adrenergic blocking agents may also help manage anxiety symptoms and are sometimes used to reduce the severity of migraines.
Watch the video below to learn more about natural beta-blockers.
How do beta-blockers work?
The sympathetic nervous system triggers the release of the stress hormones epinephrine and norepinephrine, causing the blood vessels to constrict and the heart to pump faster. These factors work together to raise blood pressure.
“A temporary increase in blood pressure and heart rate isn’t typically detrimental,” explains Dr. Berg. “However, chronic stress significantly increases the risk of heart attack, stroke, heart failure, and other forms of cardiovascular disease.”
Beta-blockers help manage these conditions by preventing stress hormones from binding to beta receptors in the heart and kidneys. This action relaxes the smooth muscles in blood vessels, lowers blood pressure, and slows the heart rate, reducing strain on the cardiovascular system.
Types of beta-blockers
There are two main types of beta-blockers: nonselective and cardioselective, each impacting the body in distinct ways.
Nonselective beta-blockers block all beta receptors, including beta-1 receptors in the heart and kidneys, beta-2 receptors found in blood vessels, liver, lungs, muscles, stomach, and uterus, as well as beta-3 receptors in fat cells.
The nonselective category also includes third-generation beta-blockers.
Third-generation beta-blockers target beta-1 receptors but offer additional vasodilator effects by stimulating the release of nitric oxide, which relaxes and widens blood vessels.
Conversely, cardioselective beta-blockers target only the beta-1 receptors in heart cells. Due to their minimal effects on beta-2 receptors, cardioselective beta-blockers are typically considered safer for those with lung conditions such as chronic obstructive pulmonary disease (COPD).
Potential risks and side effects of beta-blockers
Although beta-blockers effectively reduce blood pressure and help manage various symptoms of heart conditions, they can cause complications.
Potential beta-blocker side effects include:
- Bradycardia (slow heart rate)
- Hypotension (low blood pressure)
- Cold hands and feet
- Dizziness
- Extreme fatigue
- Weakness
- Atrial fibrillation
- Nausea
- Vomiting
- Hyperglycemia or hypoglycemia
- Dry mouth or eyes
- Insomnia
- Sexual dysfunction
- Depression
Beta-blockers may also lead to shortness of breath or provoke asthma attacks in those with airway diseases.
Additionally, beta-blockers can interact with many medications, including anti-arrhythmics and antihypertensive drugs.
Always consult your healthcare provider before starting, stopping, or making any changes to your medication, especially if you experience side effects.
Are there risks to natural beta-blockers?
Natural beta-blockers found in vegetables, fruits, and meat have few risks, as they don’t block your cells’ ability to respond to stress hormones, including adrenaline.
Instead, natural beta-blockers promote better stress tolerance, reduce adrenaline, and boost nutrition to help maintain normal cardiovascular function.
However, talk to your doctor before making changes to your diet or stopping any medication. They can guide you on safely supporting healthy blood pressure levels, potentially reducing the need for blood pressure-lowering drugs.
7 natural beta-blockers
Certain vitamins, minerals, and herbs can function as natural beta-blockers by promoting vasodilation and supporting the body’s ability to regulate inflammation, which is critical for heart health.
Here are seven natural beta-blockers and their sources to optimize cardiovascular health.
1. Potassium
An imbalance of sodium and potassium causes the body to retain water to dilute the excess salt, which increases the fluid volume in the blood vessels and raises blood pressure.
Potassium is one of the most potent all-natural beta-blockers as it helps balance sodium levels and relaxes the blood vessel walls, which makes it easier for the heart to pump blood.
A study published in the Journal of the American Heart Association found that potassium intake was associated with better blood pressure control in those with higher sodium intake.1
Green leafy vegetables, such as spinach and Swiss chard, are excellent sources of potassium. To meet the recommended daily intake of 4700 milligrams, aim to consume between 7 to 10 cups of salad and non-starchy vegetables daily.
2. Vitamin B1
Vitamin B1, also known as thiamine, has been shown to reduce blood pressure levels, particularly in those with poor glucose metabolism, such as insulin resistance and diabetes.
This is likely due to thiamine’s antioxidant properties, which mitigate cardiovascular damage from oxidative stress. Vitamin B1 also helps regulate endothelial function to maintain healthy blood vessels.
Some of the best sources of vitamin B1 include beef, pork, fish, seafood, and yogurt.
3. Magnesium
Magnesium promotes blood vessel dilation, which allows blood to pump more freely and with less force, potentially decreasing blood pressure.
Evidence published in The Journal of Clinical Hypertension has found that magnesium is as effective as antihypertensive drugs at reducing blood pressure when combined with potassium.2
Foods rich in magnesium include seeds and nuts, such as almonds, peanuts, and cashews, green vegetables, avocados, and dark chocolate.
4. Garlic
Allicin, a sulfur compound in garlic, may benefit cardiovascular health and promote healthy blood pressure by inhibiting angiotensin II, a powerful hormone that causes blood vessels to contract, thereby increasing blood pressure.
Research published in Experimental and Therapeutic Medicine found that garlic “…[lowers] systolic blood pressure…and diastolic blood pressure…similarly to standard anti-hypertensive medications. This reduction in blood pressure was associated with a 16-40% reduction in the risk of suffering from cardiovascular events.”3
5. Vitamin D
Vitamin D acts as a potent antioxidant and facilitates calcium metabolism, which is essential for relaxing blood vessels. Vitamin D can also help reduce cortisol and adrenaline as it plays a crucial role in regulating the body’s stress response.
To maintain optimal vitamin D levels, spend time in the sun and regularly incorporate foods such as oily fish, cod liver, and eggs to boost nutrition and support heart health.
6. L-arginine
L-arginine is an amino acid that helps produce nitric oxide, a compound that relaxes and widens blood vessels, potentially supporting better blood flow and healthy blood pressure regulation.
L-arginine can be found in a wide range of foods, including meat and poultry, nuts and seeds, dairy products, and green leafy vegetables.
7. Omega-3 fatty acids
Omega-3 fatty acids are health-promoting fats with potent anti-inflammatory properties that have been linked to improved cardiovascular health.
These fatty acids support healthy blood pressure by promoting blood vessel dilation and decreasing resistance within the circulatory system, allowing for better blood flow.
The best sources of omega-3 fatty acids include seafood, oily fish, eggs, and seeds, such as chia and flaxseeds.
Lifestyle tips for healthy blood pressure
High-carb diets are linked to an increased risk of elevated blood pressure, likely due to their role in insulin resistance, a metabolic disorder in which cells cannot effectively absorb glucose or blood sugar.
Over time, insulin resistance can lead to chronic inflammation and arterial plaque buildup, narrowing the arteries and increasing blood pressure.
A diet rich in healthy fats, high-quality protein, and vegetables, such as Healthy Keto®, can promote heart health and normal blood pressure by eliminating sugars and refined carbohydrates.
Additionally, regular exercise can act as a natural beta-blocker. Just three 45-minute walks each week can lower your systolic and diastolic blood pressure and heart rate.
Finally, consider incorporating acupressure, a form of massage that uses pressure points throughout the body, into your routine. One minute of acupressure daily may help decrease anxiety and promote a steady heart rate.
Key takeaways
Beta-blockers are commonly used to lower blood pressure and manage symptoms of heart conditions. However, they may cause side effects such as dizziness, severe fatigue, and general weakness in some individuals.
Natural beta-blockers like magnesium, potassium, and L-arginine may help reduce cardiovascular stress by improving blood flow, relaxing blood vessels, and enhancing the body’s antioxidant defenses.
FAQ
1. What are natural beta-blockers?
Natural beta-blockers are organic compounds found in a range of whole foods that promote vasodilation and reduce inflammation. They may support cardiovascular function and produce similar effects on blood pressure as prescription beta-blockers.
2. What are the different types of beta-blockers?
The two primary types of beta-blockers are nonselective and cardioselective. Nonselective beta-blockers affect all beta receptors, including beta-1, beta-2, and beta-3. Cardioselective beta-blockers target only the beta-1 receptors in heart cells.
3. What are beta-blockers used for?
Beta-blockers slow the heart rate and are used to lower blood pressure, reduce the risk of a second heart attack, and manage a range of other heart or circulatory conditions. They’re also occasionally prescribed to those with anxiety or migraine issues.
4. What is the best natural beta-blocker?
Foods rich in magnesium, potassium, and vitamin B1, as well as allicin in garlic, have been shown to help lower elevated blood pressure levels.
Regular exercise, acupressure, and following a nutrient-dense diet, such as keto, can also help reduce cardiovascular stress and disease risk.
5. Is magnesium a natural beta-blocker?
Yes, magnesium acts as a natural beta-blocker as it helps dilate the blood vessels. This allows blood to pump with less force, potentially decreasing blood pressure.
