3 of the Best Mineral Sources for Hypertensive People
One of the best ways
to reduce high blood pressure is to adopt a healthy and balanced diet. One
important nutrient intake for the body is minerals. Here are three types of the
best mineral intake to treat hypertension.
Salt is a type of mineral that should not be consumed by hypertensive people
Of the many types of
minerals that must be obtained by hypertensive people, salt is the type that
must be avoided. Eating too much salty food can make the kidneys work extra
hard to rinse excess sodium. This sodium buildup can later become hardened
plaque in the blood vessel walls, making it harder for blood to flow properly.
In addition,
excessive salt consumption can increase the amount of fluid that surrounds the
cell and the volume of blood in the bloodstream. Increasing blood volume means
that it will make the heart work harder, faster, and suppress blood vessels.
Over time, the extra
working heart can strain blood vessels. So that later it will cause high blood
pressure. Especially for people who already have hypertension, eating lots of
salt will make blood pressure soar.
Some evidence that
too much salt can damage the heart, blood vessels, and kidneys without
increasing blood pressure. Most salt intake also has a bad impact on bones.
Minerals
to reduce high blood pressure
Even though salt
should really be avoided if you want to reduce high blood pressure, not so with
these three types of minerals:
Calcium
Calcium has many
interesting health benefits besides strengthening bones. People who regularly
eat foods high in calcium tend to have lower blood pressure, lower body weight,
less body fat, and a reduced risk of developing type 2 diabetes.
The DASH for
hypertension diet guide recommends that you at least eat 2 to 3 servings of low
or nonfat dairy products per day. These portion counts help you get 1,200 mg of
calcium for people aged 50 years and over. In addition to milk, fill your
calcium intake with fresh foods such as fish, sardines, spinach, tofu, oranges,
and almonds.
Potassium
Research from various
sources shows that increasing potassium intake can reduce high blood pressure.
Potassium helps the
body get rid of excess fluid so the heart doesn't have to pump too much and
allows blood pressure to remain stable. Potassium is also important to help
regulate heart rate.
Many fruits and
vegetables are good sources of potassium, especially oranges, bananas,
potatoes, and tomatoes. High potassium intake can balance some of the harmful
effects of eating too much salt.
Magnesium
Magnesium can help
reduce high blood pressure and then keep it stable. However, many Indonesians
do not get enough magnesium in their diet.
Whole wheat is a good
source of magnesium. You can also get mineral sources of magnesium from foods
such as avocados, bananas, beans, fish and dairy products.
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