A healthy balanced diet plays a major role in controlling high blood pressure. Focussing on foods rich in specific minerals, mainly potassium, magnesium and calcium, can have a meaningful impact on lowering your BP.
Potassium – is crucial for muscle function including relaxing muscles in blood vessel walls which expand the circulation to help lower BP. Potassium also decreases bloating and aids overall water balance to counteract the fluid-retaining properties of sodium. Potassium is found naturally in many foods including cantaloupe melon, watermelon, dried fruits (prunes, apricots, figs, dates), coconuts, avocado, berries, tomato, bananas, celery, asparagus, sweet potato, potatoes with skin, leafy greens, beetroot, quinoa, oats and whole grains, nuts and seeds. Fresh Tuna is also a good source.
Magnesium – helps regulate many body enzymes including those involved in maintaining a healthy BP, blood sugar, muscle and nerve function. Magnesium helps blood vessels relax and helps calcium and potassium move in and out of cells. It is found in foods like oats and wholegrains, dark leafy greens, seeds (pumpkin, hemp, chia), beans, nuts, legumes, bananas, sweet potato, avocado, beetroot and cacao.
Calcium – helps blood vessels tighten and relax as needed. Great sources of calcium include leafy greens, bok choy, broccoli, celery, sardines with bones, dairy (milk, yoghurt, cheese), sesame seeds, tahini, almonds, oranges and tofu.