High blood pressure, or hypertension, is a silent threat impacting nearly half of adults in the U.S., often without them even knowing. This condition exerts extra pressure on your arteries, leaving you vulnerable to serious health risks like heart attacks and strokes. While lifestyle adjustments and medications are key to managing hypertension, many people mistakenly turn to supplements for help. However, not all are helpful—and some can actually worsen your condition. Let's uncover five supplements you should steer clear of if you're dealing with high blood pressure.

1. Bitter Orange: A Dangerous Choice for Your Heart

Bitter orange extract, often found in weight loss and performance supplements, harbors synephrine—a compound that can dangerously elevate blood pressure. Cardiologist Dr. Columbus Batiste warns that prolonged use may boost your systolic and diastolic readings significantly. Combining bitter orange with other ingredients can be misleading, highlighting the importance of thorough label reading.

2. Licorice Root: Sweet but Risky!

While licorice root is prized for its soothing qualities, its glycyrrhizic acid can lead to sodium retention and increased blood pressure. Even small doses can be harmful. Cardiovascular dietitian Michelle Routhenstein emphasizes the importance of avoiding licorice supplements entirely, especially since these aren’t consistently regulated. You may not always get what you think you’re buying!

3. Caffeine-Containing Supplements: A Hidden Spike

Caffeine is often hailed as an energy booster but can also induce a troublesome spike in blood pressure. Studies show that even a small increase of 2 mmHg can affect heart health, particularly for those with existing hypertension. Be wary of ingredients like guarana, another source of caffeine often marketed in energy-boosting supplements.

4. Yohimbine: The Stimulant with Hidden Dangers

Yohimbine, derived from the bark of the yohimbe tree, is marketed for weight loss and improved sexual health, but it’s also a strong stimulant that can dangerously elevate both blood pressure and heart rate. Both Batiste and Routhenstein warn that it narrows blood vessels, exacerbating hypertension.

5. Ephedra: A Hazardous Blast from the Past

Once a popular supplement for weight loss and performance, ephedra is now banned due to its association with severe health risks, including heart attacks and strokes. Even though banned in dietary supplements, it can still be found in some allergy medications. Always consult your healthcare provider if you encounter this ingredient.

Essential Strategies for Healthy Blood Pressure

Managing hypertension isn't just about dodging harmful supplements. Embrace a lifestyle that promotes blood pressure health. Here are some essential strategies:

- Adopt the DASH Diet:

This approach emphasizes fruits, vegetables, whole grains, nuts, and low-fat dairy, while minimizing unhealthy fats and sugars.

- Get Moving:

Aim for at least 150 minutes of moderate aerobic exercise weekly, combined with muscle-strengthening workouts twice a week.

- Prioritize Sleep:

Getting 7-9 hours of quality sleep is crucial. Consider discussing any sleep-related issues with your doctor, as conditions like sleep apnea can worsen hypertension.

- Manage Stress:

Incorporate stress relief techniques like meditation, enjoyable hobbies, and social connections to keep calm in your daily life.

By steering clear of these risky supplements and embracing healthy lifestyle choices, you can significantly improve your blood pressure health!