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The Highs and The Lows of Women’s Blood Pressure

Throughout history, women have traditionally been the caretakers. We take care of our children, our partners, and often our elderly parents. But who takes care of us? Frequently, a woman’s health takes a backseat to the needs of those we care about. Fortunately, there’s one area of health that you can easily monitor and even improve—your blood pressure.

High blood pressure, technically known as hypertension, is a significant health concern for women. According to the Centers for Disease Control and Prevention, 44.6 percent of women have high blood pressure, with rates increasing after menopause.1 That, in turn, can boost your risk of a whole range of serious health problems, including heart attack, heart failure, kidney disease, stroke, and even some types of dementia.2,3 Since May is High Blood Pressure Education Month, it’s a perfect time to check your blood pressure and take steps to keep it in in a healthy range.

High Blood Pressure in Women

High blood pressure occurs when the force of blood flowing against your arterial walls is consistently too high. When this happens, your heart has to work harder to pump blood throughout your body. While this is the same for men and women, women experience events that can increase the risk of developing high blood pressure, such as pregnancy, taking birth control, and menopause.4 Researchers at Cedars-Sinai also note that women’s blood vessels, including both large and small arteries, age at a faster rate than those of men.5 Combined, these factors make a woman much more likely to develop high blood pressure. To make matters even worse, high blood pressure doesn’t usually cause any symptoms, even in severe cases. This is why hypertension is often called the “silent killer.”6

Low Blood Pressure in Women

On the other hand, low blood pressure (hypotension) happens when the blood pressure in your arteries is abnormally low, which is defined as less than 90/60 mmHg. While low blood pressure can be normal and perfectly healthy for some women, a sudden drop can lead to symptoms such as dizziness, lightheadedness, fainting, blurred vision, and fatigue. It can also be a sign of a serious heart, endocrine, or neurological condition.7 Older women may be at particular risk as low diastolic blood pressure (the bottom number) has been shown to be a risk marker for cardiovascular disease and all-cause mortality, especially for those with other chronic health conditions.8

So What’s Normal?

It’s smart to have your blood pressure checked at your earliest opportunity. To get an accurate baseline, make sure your healthcare provider shares your numbers with you during your next visit. Once you have your baseline, consider using a home cuff-style blood pressure monitor once in the morning and once at night if you’re pressures too high or low. According to the American Heart Association, this type of home monitor typically provides accurate readings.9 What do the numbers mean? Here’s a handy chart to help you figure out what’s normal and what’s not:

Source: American Heart Association

Blood Pressure Balancing Nutrients

If your levels are even a little bit higher than normal, consider making changes to your daily routine. A good place to start is by supplementing with the following nutrients:

Aged Garlic Extract. A 2020 analysis of 12 clinical trials that was published in the journal Experimental and Therapeutic Medicine found that a daily dose of aged garlic extract (AGE) lowered systolic blood pressure by an average of 8.3 mmHg and diastolic pressure by about 5.5 mmHg in patients with uncontrolled hypertension. This drop in blood pressure was associated with a 16–40 percent reduction in the risk of a future cardiovascular event like a heart attack or stroke.10 Earlier studies have reported similar results, leading researchers to conclude that AGE offers benefits similar to first-line blood pressure medication.11 But AGE doesn’t just help lower blood pressure; it also reduces cholesterol, inhibits platelet aggregation, and increases antioxidant activity.12

Nattokinase. This potent dietary enzyme has blood-thinning activity that helps prevent blood clots. One way it accomplishes this is by dissolving the tiny fibers (fibrin) that hold clots together. In fact, the beneficial properties in nattokinase have been compared to plasmin, a clot-busting enzyme naturally present in the bloodstream.13 Nattokinase also provides compounds called angiotensin-converting enzyme (ACE) inhibitors that prevent angiotensin, a polypeptide hormone, from increasing water and salt retention in the body. In this way, natto protects against hypertension.14 in one randomized, placebo-controlled clinical trial involving 74 patients with pre-hypertension, those taking nattokinase saw their diastolic blood pressure drop from 87 mmHg to 84 mmHg. No changes were seen in those taking a placebo.15

L-theanine. This amino acid, which is abundant in green tea, has been shown in clinical studies to enhance relaxation and lower blood pressure, especially during periods of stress. One study review reports that in L-theanine had a calming affect in people who usually experienced higher blood pressure after stressful mental tasks.16  But even though L-theanine is effective for moderating stress-related jumps in blood pressure, researchers aren’t sure how the compound works. One theory is that this amino acid increases levels of the brain chemical gamma-aminobutyric acid (GABA), which has calming properties.17 Preliminary research also suggests that L-theanine could also raise serotonin levels and reduce levels of the neurotransmitter norepinephrine, which may lead to reduced blood pressure.18

6 Lifestyle Habits for Healthier Blood Pressure

Pairing these nutrients with healthy habits can play a big role managing high blood pressure.19 Here are six steps women can take to improve their blood pressure levels at any age, courtesy of the American Medical Association:20

  1. Measure your blood pressure at home.
  2. Know what your blood pressure reading means.
  3. Eat a healthy diet like the Dietary Approaches to Stop Hypertension (DASH) diet.
  4. Increase the amount of physical activity you get.
  5. Pratice healthy sleep habits.
  6. Focus on being optimistic and managing stress.

Getting a handle on high blood pressure is essential for reducing the risk of cardiovascular disease. By combining targeted nutrients with healthy lifestyle choices, you may be able to keep your blood pressure in a healthy range—not only during Blood Pressure Awareness Month, but all year long.

References

  1. Fryar CD, Kit B, Carroll MD, et al. Centers for Disease Control and Prevention. Hypertension Cascade: Hypertension Prevalence, Treatment and Control Estimates Among U.S. Adults Aged 18 Years and Older: United States, August 2021-August 2023.  2024. https://www.cdc.gov/nchs/products/databriefs/db511.htm#:~:text=Hypertension%20prevalence%20in%20adults%20age,71.6%25%20for%2060%20and%20older.
  2. Health threats from high blood pressure. American Heart Association. 2024. https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure
  3. Sierra C. Hypertension and the risk of dementia. Frontiers in Cardiovascular Medicine. 2020;7:5.
  4. Rosano GMC. Menopause and cardiovascular disease: the evidence. Climacteric. 2007;10(sup1):19–24.
  5. Wenger NK. Adverse Cardiovascular Outcomes for Women—Biology, Bias, or Both? JAMA Cardiology. 2020;5(3):253–4.
  6. What are the signs and symptoms of high blood pressure. American Heart Association. 2024. https://www.heart.org/en/health-topics/high-blood-pressure/know-your-risk-factors-for-high-blood-pressure/what-are-the-symptoms-of-high-blood-pressure
  7. Low blood pressure—when blood pressure is too low. American Heart Association, 2024. https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/low-blood-pressure-when-blood-pressure-is-too-low
  8. Haring B. Low diastolic blood pressure and mortality in older women. Results from the Women’s Health Initiative Long Life Study. American Journal of Hypertension. 2022;35(9):795–802.
  9. Home blood pressure monitoring. American Heart Association. 2024. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home#:~:text=The%20AHA%20recommends%20an%20automatic,to%20take%20your%20blood%20pressure:
  10. Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Experimental & Therapeutic Medicine. 2020;19(2):1472-8.
  11. Ried K, Frank OR, Stocks NP. Aged garlic extract lowers blood pressure in patients with treated but uncontrolled hypertension: a randomised controlled trial. Maturitas. 2010;67(2):144-50.
  12. Rahman K, Lowe GM. Garlic and cardiovascular disease: a critical review. Journal of Nutrition. 2006;136(3 Suppl):736S-740S.
  13. Kurosawa Y, Nirengi S, Homma T, et al. A single-dose of oral nattokinase potentiates thrombolysis and anti-coagulation profiles. Scientific Reports. 2015;5:11601.
  14. Chen H, McGowan EM, Ren N, et al. Nattokinase: A promising alternative in prevention and treatment of cardiovascular diseases. Biomarker Insights. 2018;13:1177271918785130.
  15. Jensen GS, Lenninger M, Ero MP, et al. Consumption of nattokinase is associated with reduced blood pressure and von Willebrand factor, a cardiovascular risk marker: results from a randomized, double-blind, placebo-controlled, multicenter North American clinical trial. Integrated Blood Pressure Control. 2016;9:95-104.
  16. Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, et al. Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research. 2019;147:104395.
  17. Nathan PJ, Lu K, Gray M, et al. The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. Journal of Herbal Pharmacotherapy. 2006;6(2):21-30.
  18. Kim S, Jo K, Hong KB, et al. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharmaceutical Biology. 2019;57(1):65-73.
  19. Gaffari-fam S. Adherence to a health literacy and healthy lifestyle with improved blood pressure control in Iran. Patient Preference and Adherence. 2020;14:499–506.
  20. Berg S. 7 steps women should follow to improve blood pressure control. 2023. https://www.ama-assn.org/delivering-care/population-care/7-steps-women-should-follow-improve-blood-pressure-control

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.