Blood Pressure: Hawthorn, Magnesium, and Omega-3

What is blood pressure, and what are normal levels?

Blood pressure refers to the force exerted by blood against the walls of the arteries as it circulates. It is measured using two values: systolic pressure (when the heart contracts and pumps blood out) and diastolic pressure (when the heart relaxes between beats). Normal blood pressure is generally below 120/80 mmHg. Readings consistently above 140/90 mmHg are defined ashigh blood pressure, while readings significantly below normal (generally < 90/60 mmHg with symptoms) characterize hypotension.

For a reliable home reading, use a validated electronic blood pressure monitor; take the measurement while at rest after sitting for 5 minutes with your arm supported at heart level, and avoid drinking coffee or smoking for at least 30 minutes beforehand. It is recommended to take several measurements at different times of the day rather than a single measurement, as blood pressure naturally fluctuates throughout the day.

What factors influence blood pressure on a daily basis?

Many factors influence blood pressure; some are modifiable, while others are not:

• Stress: Activation of the sympathetic nervous system releases adrenaline and temporarily raises blood pressure—chronic exposure to stress contributes to the development of hypertension in people who are predisposed to it
• Diet: Excess salt promotes water retention and raises blood pressure, while a diet rich in fruits, vegetables, and potassium tends to regulate it
• Caffeine: can temporarily raise blood pressure by stimulating the nervous system, particularly in people who are not accustomed to it
• Nicotine: causes vasoconstriction and the release of adrenaline, temporarily raising blood pressure—chronic smoking contributes to long-term high blood pressure
• Temperature: Heat causes vasodilation and tends to lower blood pressure, while cold causes vasoconstriction and raises it
• Weight and physical activity: being overweight and a sedentary lifestyle are documented risk factors for chronic high blood pressure

During pregnancy, regular monitoring of blood pressure is essential—elevated blood pressure may indicate preeclampsia, a potentially serious complication requiring close medical supervision.

How can you naturally support healthy blood pressure?

For people whose blood pressure remains within normal to slightly elevated ranges, several lifestyle changes can help keep it balanced. Regular physical activity (150 minutes per week of moderate-intensity exercise, according to the WHO) improves endothelial function and reduces peripheral vascular resistance. Stress management through breathing and relaxation techniques reduces chronic sympathetic activation. Limiting salt intake (less than 5 g/day according to the WHO) and alcohol consumption, along with a diet rich in fruits and vegetables, supports vascular balance.

In terms of natural supplements, magnesium bisglycinate (300 mg/day) helps regulate vascular tone and smooth muscle contraction in the arteries. Omega-3 EPA-DHA (1 to 3 g/day—EFSA claim) helps maintain normal cardiovascular function.Hawthorn (Crataegus—standardized flavonoids) is traditionally used in herbal medicine to support cardiovascular balance.Olive (leaves—standardized oleuropein) has properties traditionally recognized for supporting blood pressure. These supplements are never a substitute for medication prescribed for diagnosed hypertension—any abnormal blood pressure reading, measured on multiple occasions, requires a medical consultation for proper diagnosis and follow-up.