It is known that healthy lifestyle habits can play an important role in protecting our blood pressure.
Good habits such as having a healthy diet, sleep well at night and take exercise regularly can also contribute to healthy blood pressure.
Recently, researchers have found that some essential minerals in our daily meals may help prevent high blood pressure.
The first mineral is magnesium.
A recent study found that consuming sufficient levels of mineral nutrient magnesium may help keep healthy blood pressure.
The mineral can help blood vessels relax, produce energy, develop bones and transport calcium and potassium in the body. It can also help fight against depression.
In some people, magnesium can be lost in urine due to diuretic use, which can lead to low magnesium levels.
Researchers suggest that the best sources of magnesium include dark, leafy green vegetables, unrefined grains, and legumes.
Men who are 50 and older should get 420 milligrams (mg) magnesium every day. Women who are 50 and older should get 320 milligrams (mg) magnesium every day.
The second mineral is potassium.
Research has shown that potassium is important for muscle functions. It can relax blood vessel walls and prevent muscle pain.
The mineral is also important for our heart functions because it helps with the conduction of electrical signals in the heart.
Researchers suggest that people can potassium from foods like prunes, apricots, sweet potatoes, and lima beans.
For people taking blood pressure drugs, it is important to get more potassium because the drugs can make potassium leave your body in the urine. They can use dietary supplements.
The current guidelines recommend people who are 50 and older need 4.7 grams potassium every day.
The third mineral is calcium.
Calcium is a mineral important for our bone health. People with low levels of calcium in the body may have a higher risk of fractures.
Recent research has shown that calcium is also important for healthy blood pressure. This is because it can help blood vessels tighten and relax when they need to.
Good sources of calcium include dairy products, salmon and sardines, and dark, leafy greens.
Researchers suggest that for men who are 50 and older, 1,000 to 1,200 mg calcium every day can meet the body’s need. For women who are 51 and older, the amount is 1,200 mg every day.
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