It’s common to think the only dietary strategy to lower blood pressure is to reduce sodium intake. In this blog post, we are going to debunk that common misconception by sharing what we can ADD to our plates to help support healthy blood pressure levels. Potassium, magnesium, and calcium are three essential minerals for regulating blood pressure. Including various foods rich in these minerals daily is KEY to supporting healthy blood pressure. They all play an important role in supporting healthy blood pressure. Inadequate intake of these nutrients can increase the risk of high blood pressure. It’s also important to note that aside from low dietary intake, certain diuretics (a medication to help manage high blood pressure) can increase the loss of potassium and magnesium in the urine.
Keep reading to learn:
- The importance of the top 3 minerals for healthy blood pressure
- How much of these minerals you need every day
- Food sources of each mineral
Nutrient #1: Potassium
Potassium relaxes the walls of blood vessels, helping to lower blood pressure. Potassium works in opposition to sodium. Potassium brings water and water-soluble nutrients (B vitamins, vitamin C, & antioxidants) into the cells, whereas sodium keeps water outside of the cells.
How much potassium do you need?
Women (age 19+): 2,600 mg/day
Men (age 19+): 3,400 mg/day
Foods rich in potassium:
- Lentils
- Squash
- Potatoes
- Apricots
- Kidney beans
- Bananas
- Mushrooms
- Spinach
- Tomatoes
- Broccoli
- Fish
- Nuts
- Seeds
- Yogurt
- Cantaloupe
- Asparagus
- Avocado
- Beets
Nutrient #2: Magnesium
Magnesium helps regulate several body systems, including blood pressure, blood sugar, bone health, & muscle/nerve function. Magnesium acts as a vasodilator & relaxes the blood vessels, which helps lower blood pressure.
How much magnesium do you need?
Women: 310 mg/day
Men: 420 mg/day
Foods rich in magnesium:
- Spinach
- Black beans
- Almonds
- Cashews
- Avocado
- Pumpkin seeds
- Chia seeds
- Dark chocolate
- Peanuts
- Brown rice
- Soy milk
- Oats
Nutrient #3: Calcium
Calcium aids in bone and muscle formation, blood clotting, nerve transmission, and cell signaling. Calcium supports healthy blood pressure because it helps blood vessels properly relax and contract when they need to.
How much calcium do you need?
Adults (19-50 yrs): 1,000 mg/day
Adults (50+ yrs): 1,300 mg/day
Food sources of calcium:
- Organic dairy
- Yogurt
- Kefir
- Sardines
- Cooked spinach
- Salmon with bones
- Navy beans
- Almond butter
- Tahini
- Kale
- Cheese
We hope you enjoyed this blog post “The Top 3 Nutrients to Support Healthy Blood Pressure.” What food are you going to ADD to your plate this week?
Are you interested in booking an appointment at Clem&Thyme Nutrition? We have two convenient locations in the state of Ohio – our flagship office in Yellow Springs and an extension office in Westerville. We also offer virtual sessions and online programs. You can learn more about our registered dietitians to find the right fit for you. Click here to get started.
