Blood pressure is an indicator of health and disease risk. It is a measurement of the force blood flow applies to the walls of your arteries as your heart pumps blood. High blood pressure increases your risk of stroke, heart failure, heart attack and kidney failure, whereas low blood pressure can indicate dehydration, gland disorders and infection. Your blood pressure changes due to physical activity, emotional state, temperature, medication and diet, including certain minerals.
Sodium
Dietary sodium increases your blood pressure and elevates your risk of stroke and heart disease. In fact, Americans eat more than twice the recommended amounts of sodium. Americans age 2 years and older on average consume more than 3,400 mg of sodium per day, yet the USDA Dietary Guidelines recommends you eat no more than 1,500 mg per day. (Processed foods, such as breads, sauces and meats, constitute as much as 75 percent of the sodium in the typical American diet. Eating a whole plant-based food diet can help you to reduce your sodium intake and lower your risk of cardiovascular disease and stroke.
Potassium
Dietary potassium lowers your blood pressure and risk of heart disease and stroke. In fact, increasing your dietary intake of potassium can increase the amount of sodium your body excretes in urine. The recommended daily intake of potassium for adults is 4.7 g per day, yet most Americans do not consume sufficient amounts. Potassium is found in fruits, vegetables, whole grains dairy and meat. Low dietary intake of potassium is associated with an increased risk of stroke, according to research by scientists at Tulane University School of Public Health and Tropical Medicine in New Orleans and published in "Stroke" in July 2001.
Calcium
Calcium is vital for bone growth and prevention of bone loss, but it also plays a role in regulating blood pressure. Calcium is found in dairy, soy, nuts and green leafy vegetables. The recommended dietary intake of calcium per day is 1,000 mg for women and men 19 to 50 years of age and 1,200 mg for women and men 51 years of age and older. Research by scientists at the University of South Carolina in Columbia and published in the March-April 2003 issue of "Journal of Clinical Hypertension" found higher intake of calcium associated with lower rates of age-related increases of blood pressure.
Magnesium
Magnesium is needed for healthy bones, muscle contractions, nerve function and regulating blood pressure. Magnesium is found in vegetables, legumes and whole grains. The recommended daily intake of magnesium is 310 mg and 400 mg for women and men ages 19 to 30 years of age, respectively, and 320 mg and 420 mg for women and men ages 31 years and older, respectively. Magnesium supplements reduce blood pressure in diabetic patients with high blood pressure, according to research by scientists at the Mexican Social Security Institute in Durango, Mexico, and published in the "Journal of Human Hypertension" in April 2009.
References
- MedlinePlus; Blood Pressure; June 3 2011
- Centers For Disease Control and Prevention; Sodium: The Facts; 2010
- Food and Drug Administration; Fda Issues Statement on Iom Sodium Report; 2010
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- MayoClinic.com; Why Do Processed Foods Contain So Much Sodium?; 2010
- Colorado State University Extension; Potassium and Health; Anderson, J.; August 2008
