There
are many ways that high blood pressure can be managed effectively, many of
which are natural and relatively simple. Trying to relax more often whenever
possible is one way; making sure to get some type of exercise on most days of
the week is another. A third element that is very important is proper
nutrition. In particular, vitamin and mineral intake can have an almost
surprising benefit for helping to maintain normal blood pressure.
3 Minerals That Can Help Manage Blood Pressure
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Potassium: Potassium does a lot for our bodies and immune
systems; one of its many responsibilities is removing bodily waste (a cause of
high blood pressure). Researchers at Duke University found that getting more
potassium could help relieve high blood pressure up to 20 points for people
most at risk. The recommended intake would be 4700 milligrams a day.
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Magnesium: Most of the time potassium and
magnesium work hand in hand. However, on its own, magnesium is an essential
part of normal muscle and nerve function, steady heartbeat, strong bones and a
healthy immune system. The suggested intake would be 500 milligrams daily.
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Calcium: As people age, calcium content in bones reduces,
and intake of calcium-rich foods tends to decline; unfortunately, lower levels
of calcium have also been linked to high blood pressure, making this particular
mineral doubly important. The recommended dosage would be 1250 milligrams a
day.
Although
it has been established that these minerals will help maintain healthy blood
pressure, it is important to employ the measures related to stress reduction
and regular exercise mentioned as well. In addition, it is recommended that all
adults over the age of 35—especially those with a family history of heart
disease—have their blood pressure measured annually.
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