These 12 Natural Sources of Magnesium, Potassium and Calcium Will Help Lower Blood Pressure | Health | Magazine

If you’ve been diagnosed with high blood pressure, your doctor has probably advised you to eat a healthy diet, get more sleep, and make time for exercise, among other things.

Eating certain foods can help lower high blood pressure, thereby reducing the risk of heart attack and stroke, they note at MedLine Plus.

What are normal blood pressure readings for a 40-year-old person? This is a table by age

Blood pressure “is the force with which the blood circulating through the arteries exerts itself on the artery wall.” The US National Cancer Institute states that “blood pressure includes two measurements: systolic, which is measured during the heartbeat (the moment of maximum pressure), and diastolic, which is measured during the rest between two heartbeats (the moment of minimum pressure). .

Diet to Reduce High Blood Pressure

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is recommended by the National Heart, Lung, and Blood Institute, MedLine Plus explains.

The so-called DASH diet “reduces high blood pressure by reducing the amount of sodium in your diet by up to 2,300 milligrams (mg) per day.”

Magnesium, calcium and potassium to lower blood pressure

This Dash Diet plan, MedLine Plus continues, includes eating a variety of foods rich in nutrients that may help some people lower blood pressure, such as potassium, calcium and magnesium.

Here are 12 options for getting these three minerals:

Potassium is needed by the body “for nearly all of its functions, including proper kidney and heart function, muscle contraction, and nerve transmission,” says the Office of Dietary Supplements (ODS).

1. Legumes (peas and beans)

2. Vegetables (pumpkin, avocado)

3. Dairy products (yogurt, milk)

4. Fruits (bananas, oranges, melon) are recommended at Very Well Health.

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5. Leafy green vegetables (cabbage, spinach)

6. Dairy products (milk, cheese, yogurt)

7. Canned salmon

8. Nuts and seeds

Benefits of Magnesium Glycinate for Improving Blood Pressure, Calming Anxiety and Depression

AND magnesium will pass:

9. Vegetables (avocado, broccoli, carrots, potatoes)

10. Peanut butter and nuts (almonds, cashews)

11. Legumes and whole grains (rice, black beans)

12. Meat (chicken, minced beef)

Magnesium is a nutrient needed by the body to maintain health, the ODS emphasizes. Thanks to it, the function of muscles and the nervous system, blood sugar levels, and blood pressure are regulated. (HEY)

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