Potassium, Magnesium, and Calcium: Increase Intake to Reduce Blood Pressure

Along with reducing salt and sodium intake, increasing intake of certain minerals like potassium, magnesium, and calcium can also help lower blood pressure.

Potassium helps counteract the effects of sodium in the body and relaxes blood vessel walls, which can lower blood pressure. Good sources of potassium include fruits and vegetables like bananas, oranges, avocados, spinach, sweet potatoes, and tomatoes.

Magnesium helps regulate muscle and nerve function, including the muscles in blood vessel walls. Increasing magnesium intake has been shown to help lower blood pressure. Good sources of magnesium include whole grains, nuts and seeds, legumes, and green leafy vegetables like spinach.

Calcium is important for muscle function and strong bones. Studies have shown that diets rich in calcium can help lower blood pressure, especially in people with hypertension. Good sources of calcium include dairy products like milk, yogurt, and cheese, as well as leafy greens, nuts and seeds, and fortified foods like tofu and orange juice.

It’s important to note that taking mineral supplements to lower blood pressure is not recommended, as high doses can have harmful effects. It’s best to get these minerals from whole foods as part of a balanced diet. Incorporating more potassium, magnesium, and calcium-rich foods into your diet can be an effective and natural way to help lower your blood pressure.