You should take a multi-pronged approach to ensure you get enough vitamins that contain enough potassium, magnesium and calcium in your diet. Let’s cover each one individually so that you can see how it affects your blood pressure and how you can add it into your diet. It’s advised that you take in 4,700 milligrams of potassium each day. Potassium is what counters the effects of salt in your body. How can you get more of this into your food plan? Choose among these foods that are rich in potassium:
- Potatoes (sweet and other types)
- Greens (spinach, mustard, collard, or turnip for example)
- Yogurt (go with a low fat or fat free option)
- Fish (tuna or halibut are good options)
- Melons (honeydew or cantaloupe)
- Fruit (apricots, oranges, prunes and grapefruits or their juice counterparts)
- Raisins or dates
- Tomatoes (low sodium if you’re adding it via sauce or juice options)
- Beans (lima or green)
- Milk (only skim or low fat)
Can you overdo it on potassium? Only if you’re elderly or have kidney issues. Steer clear of potassium supplements unless your doctor prescribes them. They can be harmful to people suffering from specific medical conditions. Let’s move on to magnesium. This mineral is thought to help with lowering blood pressure, too. Many of the same foods that contain a lot of potassium also have an ample amount of magnesium in them.
Adults should take anywhere from 310 to 420 mg per day of magnesium. Here are some you should add into your diet in addition to the ones already on your potassium list previously:
- Cashews or almonds
- Readymade pudding
- Black Eyed peas
- Kidney beans
Moving on to calcium, you’ll notice that many of the items listed in the potassium and magnesium lists also deliver an abundance of calcium to your diet. Studies show that you should add approximately 1,000 mg of calcium each day to improve blood pressure readings.In addition to the yogurt, milk, leafy green, orange juice and soybeans already found on the two previous lists (which are rich in calcium), here are a few others to add to your daily food plan:
- Cheese (low fat or skim)
- Calcium fortified foods such as cereals, breads or soymilk.
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Yes, there’s a lot to learn about living with high blood pressure. Getting in control might take some time. It’s going to mean making some changes in your life, but you can start with small changes, and you don’t have to make them all at once. Try to stay positive and work with your doctor to find the right combination of treatments. And you don’t have to do it alone.
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