High blood pressure, or hypertension, is a major risk factor for the development of stroke and coronary heart disease. Hypertension afflicts approximately 50 million Americans according to the National Health, Lung, and Blood Institute (NHLBI). High blood pressure is defined as a reading of greater than 120/80 mm Hg. Lifestyle factors, such as diet and exercise, play a role in controlling blood pressure. Foods rich in the minerals calcium, magnesium and potassium helps lower blood pressure and is outlined in the diet guidelines for hypertension entitled Dietary Approaches to Stop Hypertension (DASH).
Calcium-Rich Foods
Dairy products, such as milk, yogurt, and cheese, are calcium powerhouses. The Recommeded Dietary Allowance (RDA) for calcium for adults is 1,000 milligrams (mg) The calcium these dairy products is typically well absorbed and used efficiently by the body. An 8-oz glass of milk provides about 300 mg of calcium. An 8-oz container of yogurt provides anywhere from 250 mg to 350 mg of calcium (depending upon variety, type and brand). Calcium-fortified orange juice provides just as much calcium as milk, about 300 mg. Dark, leafy greens, such as collard greens (1/2-cup serving) provides 200 mg of calcium while 1/2 cup of bok choy offers 100 mg. Fortified soy products and canned fish are good food sources of calcium.
Potassium-Rich Foods
The RDA for potassium is 4,700 mg. Fruits and vegetables are rich in potassium and help decrease blood pressure. A medium-sized potato, baked, provides about 1,080 mg of potassium. A 1/2-cup serving of winter squash, cooked, provides about 450 mg of potassium while a large raw banana and 1/2-cup of cooked spinach both offer 425 mg of potassium. Plain, low-fat yogurt (an 8-oz container) offers 531 mg of potassium. Whole-milk yogurt (the same amount) provides less potassium, about 352 mg of potassium. Whole and nonfat milk (1-cup serving) provide about the same amount of potassium, 349 and 382 mg, respectively.
Magnesium-Rich Foods
The RDA for magnesium for men is 420 mg and for women, 320 mg. The very best food source of magnesium is pumpkin seeds. A 1/4-cup serving provides 185 mg. Sesame and sunflower seeds are also magnesium-rich. A 1/4-cup serving of either provides approximately 126 mg. Nuts and seeds often are rich in the same nutrients, especially minerals. In the case of magnesium, this is true as a 1/4-cup of raw almonds and cashews provide a little less than 100 mg of magnesium each. Spinach and Swiss chard (both dark green leafy vegetables) are excellent sources of this mineral. A 1 cup serving of either of these nutrient-rich veggies offers over 150 mg of magnesium.
References
- National Heart, Lung, and Blood Institute: DASH Diet
- Journal of Human Hypertension; DASH lowers blood pressure in obese hypertensives beyond potassium, magnesium and fibre; Y Al-Solaiman, A Jesri, WK Mountford, DT Lackland, Y Zhao and BM Egan; Jul 2009
- Clinical Cardiology; A dietary approach to prevent hypertension: a review of the Dietary Approaches to Stop Hypertension (DASH) Study; FM Sacks, LJ Appel, TJ Moore, E Obarzanek, et al.; Jul 1999
