Managing high blood pressure is one of the most important things you can do to keep your heart healthy.
While many people know about reducing salt or exercising more, fewer realize that calcium, a mineral best known for keeping bones strong, also plays a key role in controlling blood pressure.
Calcium helps the muscles in the walls of your blood vessels work properly. These muscles need to tighten and relax to keep your blood flowing at the right pressure. Calcium helps this process happen smoothly, so your heart doesn’t have to work as hard to push blood through your body.
Scientists have studied calcium’s effects on blood pressure for many years. Most research shows that getting enough calcium can help lower both the top and bottom numbers in a blood pressure reading. This effect is often small but still helpful, especially in people who don’t get much calcium in their diet.
One study published in the journal Hypertension looked at many previous studies and found that increasing calcium intake—mostly through food—can lead to a small drop in blood pressure. While this drop isn’t huge, it’s enough to reduce the risk of heart problems over time.
Calcium works by helping your blood vessels tighten when needed and relax when the pressure is too high. If your body has enough calcium, this process works better, and your blood pressure stays more stable. When blood vessels are healthy and flexible, they reduce strain on the heart.
The best way to get calcium is from your food. Dairy products like milk, yogurt, and cheese are great sources. If you don’t eat dairy, there are plenty of other options. Leafy green vegetables like kale and spinach, almonds, tofu, and foods that have added calcium—such as certain cereals or plant-based milks—can also help.
Getting calcium from food also gives you other nutrients that support heart health, like magnesium and potassium. These can also help with blood pressure control.
Some people may think about taking calcium supplements to help with blood pressure. While some studies show that supplements can help, especially in people who don’t get enough calcium from food, other studies are less clear.
Too much calcium from supplements can cause problems like kidney stones or may even raise the risk of heart disease. That’s why it’s always best to talk to your doctor before starting any supplement.
Most adults need around 1,000 milligrams of calcium each day. Women over 50 and anyone over 70 need a bit more—about 1,200 milligrams daily. These amounts can usually be met through diet if you include enough calcium-rich foods in your meals.
Of course, managing blood pressure isn’t just about calcium. It also means eating lots of fruits, vegetables, and whole grains, staying active, avoiding too much salt or alcohol, and keeping a healthy weight. Getting enough sleep and managing stress are also very important.
In summary, calcium isn’t just good for your bones—it’s also helpful for keeping your blood pressure in a healthy range. The best way to get calcium is through a balanced diet.
If you’re worried about your calcium intake or your blood pressure, talk to your doctor to make a plan that works for you. Taking care of your heart means taking care of your whole body—and calcium is a smart place to start.
If you care about blood pressure, please read studies about high blood pressure treatment: ARBs vs. ACE inhibitors and blood pressure response to exercise can predict future heart disease.
For more about blood pressure, please read studies about This daily food is very important for blood pressure and heart health and Common blood pressure medication may have harmful side effects.
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