High blood pressure, or hypertension, increases your risk for chronic diseases, and calcium, magnesium and boron may be beneficial for your blood pressure. To meet your needs for these minerals, eat a balanced diet with nutrient-dense foods, and a nutritionist can help you develop an adequate meal plan. Many factors affect your blood pressure, so talk to your doctor if you have concerns
Calcium and magnesium may help you maintain a healthy blood pressure or lower your high blood pressure because they are essential for maintaining the proper balance of water inside and outside of your cells, according to the Linus Pauling Institute Micronutrient Information Center. The specific function of boron is not known, but it appears to be essential for building strong bones and for proper muscle coordination and effective short-term memory, according to the Institute of Medicine.
Food Sources
Calcium comes from dairy products, such as milk and yogurt, non-dairy substitutes, such as soy milk and soy yogurt, and fortified foods, such as orange juice, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Magnesium is in nuts, leafy green vegetables and whole grains, according to the Linus Pauling Institute Micronutrient Information Center. Boron comes from a variety of foods, such as peanuts, potatoes, milk and apples, according to the Institute of Medicine. To prevent high blood pressure, limit your intake of high-sodium foods, such as cheese and sardines, which provide calcium, and salted nuts, which have magnesium and boron.
Dietary Supplements
If your diet is not sufficient and you are concerned about your blood pressure, dietary supplements are an easy way to increase your intake of calcium, magnesium or boron. Some individuals take boron supplements for treating osteoporosis or for improving cognitive function, according to Medline Plus. Calcium and magnesium are common for osteoporosis prevention or treatment, as well as for treating high blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. Each of these supplements has risks, such as interacting with prescription medications or causing toxicity symptoms. The Food and Drug Administration does not test dietary supplements for purity or safety, and you should only take them under your doctor's supervision.
DASH Diet
You may be able to meet your needs for calcium, magnesium and boron by following an eating pattern based on the Dietary Approaches to Stop Hypertension, or DASH, diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A 2,000-calorie DASH diet includes two to three servings of reduced-fat dairy products, six to eight servings of grains, plenty of fruits and vegetables, two to three servings of healthy fats and up to 6 oz. of lean meats per day.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Linus Pauling Institute Micronutrient Information Center; Calcium; Jane Higdon; April 2003
- Linus Pauling Institute Micronutrient Information Center; Magnesium; Jane Higdon; April 2003
- Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Magnanese, Molybdenum, Nickel, Silicon, Vandium and Zinc; Food and Nutrition Board; 2001
- Medline Plus: Boron
