3 Minerals For Managing Blood Pressure

By Kerri Whatley / Intern

Approximately 68 million Americans suffer from hypertension; of that number, 60,000 of them will progress into a potentially fatal stage of cardiovascular disease. By taking a few basic steps, however, it is possible to defy these statistics.
There are many ways that high blood pressure can be managed effectively, many of which are natural and relatively simple. Trying to relax more often whenever possible is one way; making sure to get some type of exercise on most days of the week is another. A third element that is very important is proper nutrition. In particular, vitamin and mineral intake can have an almost surprising benefit for helping to maintain normal blood pressure.
3 Minerals That Can Help Manage Blood Pressure

• Potassium: Potassium does a lot for our bodies and immune systems; one of its many responsibilities is removing bodily waste (a cause of high blood pressure). Researchers at Duke University found that getting more potassium could help relieve high blood pressure up to 20 points for people most at risk. The recommended intake would be 4700 milligrams a day.
• Magnesium: Most of the time potassium and magnesium work hand in hand. However, on its own, magnesium is an essential part of normal muscle and nerve function, steady heartbeat, strong bones and a healthy immune system. The suggested intake would be 500 milligrams daily.
• Calcium: As people age, calcium content in bones reduces, and intake of calcium-rich foods tends to decline; unfortunately, lower levels of calcium have also been linked to high blood pressure, making this particular mineral doubly important. The recommended dosage would be 1250 milligrams a day.

Although it has been established that these minerals will help maintain healthy blood pressure, it is important to employ the measures related to stress reduction and regular exercise mentioned as well. In addition, it is recommended that all adults over the age of 35—especially those with a family history of heart disease—have their blood pressure measured annually.

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