Hypertension And 3 Minerals To Help Lower Blood Pressure


Hypertension is a silent killer; you may not be aware that you are already afflicted with this medical problem. A person is classified as hypertensive when his blood pressure registers a reading over 140/90 (the borderline). The first number is known as the systolic and the lower number is called diastolic. When your blood pressure reading falls between 120/80 to 140/90, you are in pre-hypertension condition.

Hypertension is easily detected; you just have to take your blood pressure measurement. Although statistics disclosed that billions of people all over the globe are afflicted with this ailment, the problem can be controlled through healthy lifestyle. There are ways to prevent pre-hypertension from developing into hypertension. In less severe cases, there are natural ways to control the rise of your blood pressure. People who are persistently having elevated reading can go under medication.

Eating foods with three important minerals can help in lowering the level of blood pressure. These minerals are potassium, magnesium and calcium. Some may want to ingest the minerals in an easy way – taking mineral supplements. But then, isn’t it better to have these through healthy diet?


Researches had disclosed that potassium makes the blood vessels less sensitive to contraction. With relaxed blood vessels, the pressure of blood flow tends to go down. This mineral can be found in many different foods which include vegetables, fruits and grains. Vegetables rich in potassium are cabbage, cauliflower, spinach, potatoes and tomatoes. Potassium-rich fruits are bananas and oranges. Strawberries, watermelons and apricots are likewise loaded with this mineral. Whole bran products like cereals also contain potassium.

Aside from lowering blood pressure, this mineral regulates the level of fluids in your cells. This also promotes healthy kidneys and heart muscles. As a result, you lower the risk of heart ailment and stroke.


One important role of magnesium is its capability to regulate the potassium and calcium in the body cells. It also helps in controlling sodium which is the real culprit in hypertension. Too much sodium in the cells tends to cause elevated reading. Magnesium also dilates the artery walls to allow free flow of blood. Furthermore, this mineral can help bring down the level of triglycerides, produce energy and promote healthy heart.

The best source of magnesium is green leafy vegetables such as spinach. Other foods containing magnesium are broccoli, Swiss chard, pumpkin seeds, black beans, salmon and whole grains.


Calcium is responsible for toning the muscles that line the blood vessels. Because of these toned muscles, blood can flow freely in the arteries thus reducing the level of blood pressure. Aside from helping lower blood pressure, calcium helps prevent thinning of the bones that lead to osteoporosis. Sources of calcium are milk and dairy products. Vegetables rich in calcium are broccoli, beans and kale.

Although these three minerals can be ingested through supplements, it is still best to get them naturally into the body through your diet. Along with eating foods rich in potassium, magnesium and calcium, you need to go for healthy lifestyle. Watch your diet, exercise, get enough rest and avoid stress.



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