THE key to lowering high blood pressure is a diet taht has more vegetables and less meat.
Medications may help lower the blood pressure but you still need to boost the medicine’s strength by eating food that will help lower your numbers. This includes vegetables that are rich in potassium, magnesium, and other beneficial nutrients.
Potassium and magnesium play an essential role in the maintenance of normal blood pressure. Low potassium level may increase the risk of high blood pressure, since it counteracts the effects of sodium. Potassium is required for muscle contraction and nerve transmission. Together with sodium and calcium, it maintains the electrolyte and pH balance. Potassium may also play a role in preventing bone loss.
Most vegetables contain potassium but not all have the high quantity. The dietary allowance depends on your age. Those over 18 needs about 4.7 g.
Here are the vegetables that have high levels of potassium and its equivalent. The serving size is one cup.
* Boiled green beans - 373 mg
* Raw carrots - 394 mg
* Steamed broccoli - 505 mg
* Cooked kidney beans - 713 mg
* Boiled spinach - 838 mg
* Baked winter squash - 895 mg
* Boiled Swiss chard - 960 mg
* Cooked lima beans - 955 mg
On the other hand, low levels of magnesium in the body have been associated with high blood pressure and muscle spasms. Magnesium helps to maintain blood pressure, blood sugar levels, muscle tone, and it relaxes nerves.
It aids in the metabolism of proteins, carbohydrates, and fats. Signs of magnesium deficiency include muscle weakness, tremors, increased heart rate, and irregular heart rhythm.
Men 14-18 years of age need 410 mg of magnesium while women 14-18 years need 360 mg. Men 19-30 require 310 mg, while women 19-30 require 310. Men need to increase the requirement to 420 mg. when they reach 31 years of age and women to 320 mg when they reach 31.
Here are the vegetables rich in magnesium. The serving is one cup.
* Swiss chard, boiled - 150 mg
* Spinach, boiled - 157 mg
* Squash, cooked, slices 1 cup - 43 mg
* Soybeans, cooked - 148 mg
* Lima beans, cooked - 81 mg
* Cauliflower, boiled - 11 mg
* Carrots, raw - 18 mg
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