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. The following are the three best types of mineral intake to treat hypertension.
Salt is a type of mineral that a hypertensive person cannot consume
Of the many types of minerals that people with hypertension must get, salt is the type that must be avoided. Eating too much salty food can make the kidneys work extra hard rinsing 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, an 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 negative impact on bone.
Minerals to reduce high blood pressure
Even if you really avoid salt if you want to reduce high blood pressure, not so with these three types of minerals:
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 eat at least 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. Apart from milk, fill your calcium intake with fresh foods such as fish, sardines, spinach, tofu, oranges, and almonds.
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 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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