A healthy diet offers a big number of benefits for blood pressure management. Furthermore, the absorption of particular minerals and vitamins can support a natural blood pressure. Do you know what they are? Follow this article to find out.
Potassium is important. Normal levels of potassium make a contribution to normal muscle function, like relaxing blood vessels tissues. This can help lower your blood pressure and prevent muscle cramps. Potassium can support natural blood pressure by lessening the effects of sodium. Normal potassium levels also help protect you against abnormal heartbeat by maintaining normal conduction of electrical signals in your heart and central nervous system.
It is suggested that your body, both women and men, should take in 4,700 milligrams of potassium a day. Potassium can be found in potatoes, prunes, apricots, mushrooms, peas, oranges, tuna, spinach, tomatoes, raisins, grapefruits, fat-free milk and yogurt.
Magnesium can help regulate your blood pressure. It helps your blood vessels relax, lowering your blood pressure. High levels of magnesium can reduce your risk of strokes. However, magnesium can be lost when you drain the urine out.
Foods such as dark, leafy greens, grains and legumes are very rich in magnesium. The recommended intake of magnesium is 420 milligrams per day for men who are 50 and older; 320 milligrams per day for women who are 50 and older.
Too much magnesium can lead to diarrhea.
Calcium can help the walls of the blood vessels tighten and relax when they need to. This helps regulate your blood pressure. Calcium can be found in dairy products such as milk, cheese; dark leafy greens such as kales, spinach; and fish such as salmon, sardines.
The recommended intake of calcium is between 1,000 and 1,200 milligrams for men who are 51 and older; 1,200 milligrams per day for women who are 51 and older.
Vitamin E is a fat soluble vitamin. Vitamin E can be found in many foods, including cereals, meat, eggs, fruits, poultry, vegetables, vegetable oils, and supplements. Vitamin E can be stored in the body so vitamin E deficiency is rare.
Vitamin E can be used to treat hypertension. It impacts nitric oxide production, promoting relaxation of blood vessels. This helps lower your blood pressure, both systolic and diastolic blood pressure.
Vitamin E can also prevent heart attack, chest pain, Alzheimer’s disease, blood disorder, kidney problems, skin problems, or Parkinson’s disease.
Vitamin C is a water soluble vitamin. Human bodies cannot produce vitamin C. You can get vitamin C from foods and other foods such as fresh fruits and vegetables, and supplements. However, experts say that you should eat foods that are rich in vitamin C rather than taking supplements.
It is thought that the vitamin can treat or prevent some infections, depression, thinking problems, Alzheimer’s disease, fatigue, heart attack, stroke, high cholesterol and especially hypertension.
Vitamin C reduces oxidative stress, promotes effects of nitric oxide production. This can help lower blood pressure.
Vitamin D is a fat soluble vitamin. Vitamin D can be found in fatty fish such as mackerel, tuna; in dairy products such as milk, cheese; in juices and cereals that are labeled ‘fortified with vitamin D’. However, you get vitamin D mostly from sunlight exposure.
Vitamin D is good for blood vessels and heart conditions such as high blood pressure, high cholesterol; obesity; diabetes; kidney failure; muscle weakness; and tooth and gum diseases.
What you eat can affect your health, always. To have good blood pressure management, a healthy diet plays a major role. In addition, specific minerals and the above-mentioned vitamins should be involved in your diet.
Review Date: June 13, 2017 | Last Modified: June 13, 2017
Key minerals to help control blood pressure. http://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure.
How Potassium Can Help Control High Blood Pressure. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/How-Potassium-Can-Help-Control-High-Blood-Pressure_UCM_303243_Article.jsp.
Extra Vitamin C May Help Lower Blood Pressure. http://www.webmd.com/hypertension-high-blood-pressure/news/20120420/extra-vitamin-c-may-help-lower-blood-pressure#1.
Boshtam M, Rafiei M, Sadeghi K, Sarraf-Zadegan N. Vitamin E can reduce blood pressure in mild hypertensives. Int J Vitam Nutr Res. 2002 Oct;72(5):309-14.
Pilz S, Tomaschitz A. Role of vitamin D in arterial hypertension. Expert Rev Cardiovasc Ther. 2010 Nov;8(11):1599-608. doi: 10.1586/erc.10.142.
Juraschek SP, Guallar E, Appel LJ, Miller ER. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2012;95(5):1079-1088. doi:10.3945/ajcn.111.027995.