Lower Blood PressureHeart Healthy Tips – 3 Key Minerals to Lower Blood Pressure
1. Reduce your SODIUM intake.
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.
The average American consumes considerably more sodium than recommended, often more than double the suggested daily limit.
To be heart healthy, sodium intake should be reduced to less than 2,300 mg (1 teaspoon) daily.
Quick tips to cut back on sodium:
- Don’t add salt when boiling water.
- Leave the salt shaker off the table.
- Read food labels to avoid foods high in sodium.
- Avoid foods high in sodium, such as gravies, cheese, and soy sauces.
Potassium works to balance out the sodium in your diet.
2. Increase your POTASSIUM intake.
Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure by about 4.4 mm Hg and diastolic pressure by about 2.5 mm Hg.
Good potassium sources:
- Cantaloupe
- Bananas
- Dates
- Nuts
- Oranges
- Green leafy vegetables
Maintaining an adequate intake of potassium is especially important if you are taking diuretics. Some diuretics increase potassium loss via the kidneys.
The three minerals that lower blood pressure
3. Add more MAGNESIUM to your diet.
Research has shown an inverse relationship between magnesium and blood pressure. In other words, individuals with a high magnesium intake typically have a lower blood pressure.
Good sources of magnesium include:
- Peas
- Beans
- Whole grains
- Nuts and seeds
- Lima beans
- Squash
- Broccoli
- Spinach
- Seafood
Supplemental magnesium of about 500 mg can effectively lower blood pressure. Some studies have found magnesium supplements to reduce systolic blood pressure by about 2.7 mm Hg and diastolic by about 3.4 mm Hg. Discuss all supplements with your doctor!
All the best,
Lisa Nelson, RD
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