Dr Bollmann, Skin Care Specialist, Anti-Aging
Vanderbilt University School of Medicine (Tennessee, USA) researchers report that an increased intake in minerals such as potassium, magnesium and calcium by dietary means may reduce the risk of high blood pressure and decrease blood pressure in people with hypertension.
A high intake of these minerals in the diet may also reduce the risk of coronary heart disease and stroke. According to the study, if Americans were able to increase their potassium intake, the number of adults with known hypertension with blood pressure levels higher than 140/90 mm Hg might decrease by more than 10% and increase life expectancy. Similar studies show that diets high in magnesium (at least 500 to 1,000 mg/d) and calcium (more than 800 mg/d) may also be associated with both a decrease in blood pressure and risk of developing hypertension.
To boost your dietary intake of potassium, magnesium, and calcium, try these foods:
• Vegetables: broccoli, bok choy, spinach, beet greens, turnip greens, okra, artichoke, potatoes, carrot juice, and sweet potatoes
• Legumes: black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans
• Dairy: cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, and yogurt