Thursday , May 19 2022

High blood pressure: Control your blood pressure by adding three key minerals to your diet


High blood pressure affects more than a quarter of people in the UK, although many do not know they have it because it usually has no symptoms. It is important to be aware that if you have high blood pressure, as if it is not properly controlled, this can lead to serious health complications such as heart attack and stroke. High blood pressure can be controlled by consuming a balanced diet that is low in salt and saturated fat, but there are also certain foods that can help maintain a healthy blood pressure. Experts recommend three special minerals to control blood pressure: potassium, magnesium and calcium.


Potassium can help control blood pressure in two ways: first controlling the balance of fluid in the body, and another helping the muscle function.

Potassium works with the kidneys to rinse excess salt from the body, as well as excess fluid. The kidneys filter the blood and storage of excess liquid in the urinary bladder.

This helps blood pressure, because the more fluid in the body, the higher your blood pressure.

"This process uses a delicate balance of sodium and potassium in order for water to flow over the cell wall from the bloodstream into a collection channel leading to the bladder," the UK said.

Eating salt increases the amount of sodium in the bloodstream, which destroys the balance, reducing the kidney's ability to remove water.

But consuming more potassium will increase the level of minerals in the body, which will help to balance.

Potassium also improves muscle function by relaxing the walls of the blood vessels, helping to lower blood pressure and protecting against muscle cramps.

Potassium is found in foodstuffs, including bananas, broccoli, parsnips, sandwiches, legumes, nuts and seeds, fish, beef, chicken and turkey.


According to Harvard Health, magnesium helps regulate hundreds of body systems, including blood pressure, muscle and nerve function.

"We need magnesium to help the blood vessels relax, for energy production, bone development, and the transport of calcium and potassium," said Harvard Health.

Good sources of magnesium are green leafy vegetables, nuts, brown rice, bread, fish, meat and dairy foods.


Harvard Health also says that calcium is important for healthy blood pressure, helping to help blood vessels tighten and relax when they need it.

The NHS states that calcium is essential in ensuring normal blood clots and regulating muscle contracts, including heart rate.

Calcium is usually found in dairy products, although dairy products with a lot of fat can be rich in saturated fats, so you opt for low-fat variants.

Other sources of calcium include green leafy vegetables, soy, tofu, nuts, bread and fish, where you eat bones – such as sardines and sardines.

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