Director of the Division of Hypertension at Boston’s Mass General Hospital, Randall Zusman, has recommended that consuming foods with substantial concentrations of potassium, magnesium and calcium is especially helpful for those who eat significant amounts of canned and processed food. It is also helpful to those who take certain medications that cause the depletion of this mineral (Harvard Medical School, 2014).
Key minerals including calcium, magnesium and potassium obtained directly from food rather than vitamins, can provide a healthy mechanism for blood pressure control. Examples of such foods that contribute to blood pressure wellness are white beans, halibut and spinach. Half a cup of white beans provides 597 mg potassium, 67 mg magnesium and 97 mg calcium. The same quantity of cooked spinach contains 419 mg potassium, 78 mg magnesium and 46 mg. Calcium.
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"Understanding Water And Mineral Nutrition In Relation To High Blood Pressure".
Individuals who have normal potassium levels are likely to have sufficient muscle function including blood vessel walls that are in a state of relaxation. Another function of potassium is the conduction of electrical signals in both the heart and nervous system. Lowered blood pressure protects against muscle cramping. Potassium also offers protection against an irregular heartbeat. Natural foods like sweat potatoes and lima beans are good sources of potassium. Some high blood pressure medications cause potassium depletion through urination. Examples of this type of medication are Esidreix and HydroDiuril. Supplements are recommended when such mineral deficiencies exist. Both an excess and a deficit of potassium can cause dangerous irregular heart rhythms. 4.7 grams daily is the recommended dietary allowance for men and women over the age of 51 (Harvard Medical School, 2014).
The National Institute of Health has reported that magnesium helps maintain healthy levels of blood pressure and blood sugar. In a fashion similar to that of potassium, diuretic use can cause loss of magnesium through urination. Adverse effects from magnesium intake through food are unknown (Harvard Medical School, 2014).
Calcium is also essential to healthy blood pressure. For those over 51, the recommended dose is 1,000 to 2,000 mg daily. Most people only get 700 mg in their daily diet and this is not enough. Leafy greens like spinach are a good source of this mineral. Because calcium supplements may also cause increased risk of death from heart disease, taking calcium as a supplement is not recommended unless it is taken in a low dose (Harvard Medical School, 2014).
Adequate water intake is essential to good health. Exercise with inadequate fluid replacement can adversely affect blood pressure and is associated with reduced stroke volume and cardiac output, decreases in blood pressure, and reduced blood flow to muscles. Maintaining a constant water and mineral balance promotes healthy blood pressure (Popkin et al, 2011).
Mineral water can also aid in blood pressure health for those with high blood pressure. This is because it reduces blood pressure for those with low urinary magnesium and calcium levels. It can also help maintain healthy levels of sodium potassium and calcium that help regulate our blood pressure and fluid balance. Abnormal intake of minerals can cause arterial hypertension (Rylander and Arnaud, 2004).
- Harvard Medical School. (2014). Key minerals to help control blood pressure. Harvard Health Letter. Retrieved from http://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure
- Popkin, B., D’Anci,K Rosenberg, I. (2011). Water, Hydration and Health. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- Rylander, R and Arnaud, M. (2004). Mineral water intake reduces blood pressure among subjects with low urinary magnesium and calcium levels. BMC Public Health, 4(56). Retrieved from http://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-4-56
