How can this Important Mineral Assist Regulate Blood Pressure

The greatest way to get calcium, magnesium, and potassium is often via eating. How much are you getting?

Controlling blood pressure is greatly aided by eating a healthy, balanced diet. And for effective blood pressure control, you should regularly ingest the minerals calcium, magnesium, and potassium. Do we, however, consume enough of these? You generally don't need to worry if you maintain a healthy diet. However, those using certain drugs or eating a diet high in processed and canned foods may not be receiving enough of these micronutrients.

Potassium

Normal potassium levels in the body are crucial for muscular activity, which includes allowing the blood vessel walls to relax. This prevents muscular cramps and decreases blood pressure. The conduction of electrical impulses in the nervous system and the heart depends on normal potassium levels. This guards against erratic heartbeats.

Numerous foods, including prunes, apricots, sweet potatoes, and lima beans, naturally contain potassium. However, if you take a diuretic for high blood pressure like hydrochlorothiazide, eating may not be enough to maintain your potassium levels. These medications reduce your body's potassium levels by causing potassium to exit your body via urine. At least one-third of individuals on diuretics for edema, high blood pressure, or heart failure do not consume enough potassium daily. We do utilize vitamins in certain circumstances.

Magnesium

Numerous bodily functions, including blood pressure, blood sugar, and muscle and neuron function, are regulated by magnesium. Magnesium is essential for energy generation, bone growth, and blood vessel relaxation. Similar to potassium, diuretic usage may cause excessive magnesium to be lost in the urine, resulting in low magnesium levels.

Despite the rarity of severe magnesium insufficiency, the National Institutes of Health (NIH) estimates that the majority of older persons in the United States do not consume the recommended amounts of magnesium. The best way to get the mineral is via food, particularly dark, leafy greens, whole grains, and legumes. The recommended daily allowance (RDA) for magnesium is 420 milligrams (mg) for males and 320 mg for women.

Diarrhea may result from taking too much magnesium, either via supplements or medications like laxatives that contain the mineral. Magnesium consumption through diet has no known side effects.

If used consistently, these helping vitamins to lower blood pressure naturally. Before using this medication, speak with your doctor.

Calcium

Due to its role in assisting blood vessels in contracting and relaxing as needed, calcium is crucial for maintaining appropriate blood pressure. It is essential for strong bones as well as the release of the hormones and enzymes required for the majority of bodily activities. It naturally occurs in dairy products, seafood (including canned salmon and sardines), and leafy, dark green vegetables.

The recommended daily allowance (RDA) for calcium for males is 1,000–1,200 mg. 1,200 mg per day for females 51 and older These limits, in the opinion of many experts, are set excessively high, and some research imply a link between calcium supplementation and an increased risk of heart disease.