Healthy foods provide many benefits for managing blood pressure. In addition, the absorption of certain vitamins and minerals can have a natural effect on blood pressure. Do you know which minerals and vitamins they are? Read on.
potassium
Potassium is an important mineral. Normal levels of potassium contribute to normal muscle function, such as the relaxation of blood vessel tissue. This lowers blood pressure and helps prevent cramps. Potassium helps support natural blood pressure by counteracting the effects of sodium. Adequate potassium levels also help prevent irregular heartbeats by maintaining the normal conduction of electrical signals in the heart and central nervous system. It is recommended that your body, both men and women, gets 4,700 milligrams of potassium each day. Potassium can be found in potatoes, prunes, apricots, mushrooms, beans, oranges, tuna, spinach, tomatoes, raisins, grapefruit, skim milk, and yogurt.
magnesium
Magnesium can help control your blood pressure. Helps blood vessels relax, lowering blood pressure. High levels of magnesium may reduce the risk of stroke. However, your body loses magnesium when you urinate. Foods like dark green leafy vegetables, whole grains, and legumes are rich in magnesium. The recommended daily intake is 420 milligrams (mg) for men 50 and older, and 320 milligrams (mg) for women 50 and older. However, too much magnesium can cause diarrhea.
calcium
Calcium can help blood vessel walls contract and relax when needed. This helps control blood pressure. Calcium can be found in dairy products, such as milk and cheese, dark green vegetables, such as kale and spinach, and fish, such as salmon and sardines. The recommended amount of calcium is between 1,000 and 1,200 milligrams per day for men 51 years of age and older, ยูฟ่าเบท and 1,200 milligrams per day for women 51 years of age and older.
Vitamin E
Vitamin E is a fat-soluble vitamin. Vitamin E can be found in many foods, including grains, meat, eggs, fruits, poultry, vegetables, vegetable oils, and supplements. Vitamin E can be retained in the body, so deficiency is rare. Vitamin E can be used to treat high blood pressure. Vitamin E affects the production of nitric oxide, which helps blood vessels relax. This lowers blood pressure, both the systolic and diastolic pressures. Vitamin E can also help prevent heart attacks, chest pain, Alzheimer’s disease, blood disorders, kidney problems, skin problems, and Parkinson’s disease.
Vitamin C
Vitamin C is a water-soluble vitamin. The human body cannot produce it on its own, but you can get it from foods such as fresh fruits and vegetables, and supplements. However, experts say that you should eat foods rich in vitamin C instead of taking supplements. Vitamin C is believed to treat or prevent infections, depression, thinking problems, Alzheimer’s disease, fatigue, heart disease, stroke, high cholesterol, and, most importantly, high blood pressure. Vitamin C reduces oxidative stress and stimulates the production of nitric oxide, which lowers blood pressure.
Vitamin D
Vitamin D is a fat-soluble vitamin. It is found in fatty fish such as mackerel and tuna, in dairy products such as milk, cheese, and in juices and cereals labeled as ‘fortified with vitamin D’. However, you can get most of your vitamin D from exposure to sunlight. Vitamin D is beneficial for blood vessels and heart conditions such as high blood pressure, high cholesterol, obesity, diabetes, kidney failure, muscle weakness, and dental and gum disease. What you eat can always affect your health. To have a healthy blood pressure, a healthy diet plays a very important role. In addition, the specific minerals and vitamins mentioned above should be included in your diet.