A blood pressure reading is the measure of the force of the blood against the wall of the artery. A high reading, for example 140 over 90, is when the force of the blood is greater than normal, according to the American Academy of Family Physicians Family Doctor website. Eating an overall healthy diet that includes foods high in potassium, magnesium and calcium has been shown to help lower blood pressure. Consult with a physician before making changes to your diet.
Potassium
Potassium is a mineral needed for the proper functioning of all cells, organs and body tissue. A diet high in natural sources of potassium helps to lower blood pressure by counterbalancing the effects of sodium, according to the American Heart Association. Most Americans need 4,700 mg of potassium a day for heart health. Increasing fruit and vegetable intake to eight to 10 servings a day can help people meet their potassium needs. Foods high in potassium include sweet potatoes, white potatoes, greens, spinach, peas, lima beans, tomatoes, oranges, grapefruits, bananas, prunes, raisins, apricots, milk, yogurt, halibut and tuna. Consult with a physician before increasing potassium intake. Some disorders, such as kidney disease, require a potassium restricted diet.
Magnesium
Magnesium is also a mineral. It plays an important role in a number of biochemical reactions in the body, according to the National Institutes of Health's Office of Dietary Supplements. Magnesium also keeps the heart rhythm steady and regulates normal blood pressure. People with diets that include rich sources of magnesium, along with rich sources of potassium and fiber, have lower blood pressures, reports the Office of Dietary Supplements. Food sources of magnesium include halibut, almonds, cashews, soybeans, spinach, shredded wheat, oatmeal, peanuts, potatoes, lentils, bananas, milk and raisins. Adult men and women over the age of 31 need 420 mg and 320 mg of magnesium a day, respectively.
Calcium
Calcium is the most abundant mineral in the body. It plays an important role in bone growth and health. Calcium also helps to regulate blood pressure. A 2006 meta-analysis review study investigated the relationship between calcium supplementation and blood pressure in 40 randomized trials. The review concluded that 1,200 mg of calcium a day helps to reduce systolic blood pressure by 1.9 points and diastolic blood pressure by 1.0 points. Dairy foods, including milk, yogurt and cheese, are a major source of calcium in the diet. Low-fat and fat-free versions are preferred to limit the intake of saturated fat. Other sources of calcium include fortified orange juice, tofu and leafy greens.
References
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- Family Doctor: High Blood Pressure: Things You Can Do to Lower Yours
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
