Food Diet Mineral For High Blood Pressure Hypertension

Potassium helps to prevent and control blood pressure. Be sure to get enough potassium in the foods you eat. Some good sources are various fruits, vegetables, dairy foods, and fish.
 

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

Calcium and Magnesium. These nutrients have not been consistently shown to prevent high blood pressure, but are important nutrients for overall good health.

Good sources of calcium are diary foods such as milk, yogurt, and cheese. Be sure to choose skim or lowfat varieties. Lowfat and nonfat dairy products have more calcium than the high fat versions.
 

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Calcium, Ca (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

You should get enough magnesium if you follow a healthy diet. Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans
 

Foods High in Magnesium

Food Serving Size Magnesium (mg) Beans, black 1 cup 120 Broccoli, raw 1 cup 22 Halibut fillet 170 Nuts, peanuts 1 oz 64 Okra, frozen 1 cup 94 Oysters 3 oz 49 Plantain, raw 1 medium 66 Rockfish 1 fillet 51 Scallop 6 large 55 Seeds, pumpkin and squash 1 oz (142 seeds) 151 Soy milk 1 cup 47 Spinach, cooked 1 cup 157 Tofu block 37 Whole grain cereal, ready-to-eat cup 24 Whole grain cereal, cooked 1 cup 56 Whole wheat bread 1 slice 24

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) content of selected foods per common measure.

• orange juice - 1/2 cup
• oatmeal - 1 cup
• skim milk -1 cup
• whole-wheat toast - 2 slices
• low sodium margarine - 1 tsp
• sugar - 1 tsp
• banana - 1 med

• spaghetti with low sodium marinara sauce - 1 1/2 cups
• green salad - 1 cup
• low sodium dressing - 2 Tbsp
• Italian bread - 1 slice
• low sodium margarine - 1 tsp
• apple - 1 med
• grape juice - 1 cup

• grilled chicken breast- 3 oz
• grilled zucchini - 1/2 cup
• pasta salad made with low sodium dressing 1/2 cup
• whole wheat roll - 1
• low sodium margarine - 1 tsp
• peach cobbler - 1/2 cup
• skim milk - 1/2 cup
• cranberry juice - 1/2 cup

Calories

Fat

Protein

Sodium

Carbohydrates

Potassium

Group

Recommend

Avoid

Milk & milk products*

milk, low-sodium cheeses, yogurt

regular cheeses,
regular cottage cheese

Vegetables

fresh, vegetables, frozen vegetables without sauce, low-sodium tomato juice, low-sodium vegetable juices, low-sodium canned vegetables

canned vegetables, frozen vegetables in sauce

Fruits

fresh, frozen and canned fruits and fruit juices

none

Breads & Grains

whole grain or enriched breads, low-sodium pretzels, breadsticks, low-sodium popcorn, crackers

potato chips,
corn chips,
tortilla chips,
pastries

Group

Recommend

Avoid

Meat & Meat Substitutes

fresh or frozen lean meats, poultry, fish, shellfish, unsalted lean pork, water-packed tuna, canned salmon without added salt, unsalted nuts and seeds, low-sodium peanut butter, dried peas, beans, lentils

cured meats, processed meats, cold cuts, smoked meats, hot dogs, sausage, bacon, Canadian bacon

Miscellaneous

low-sodium broth, pepper, spices, vinegar, lemon juice, low-sodium ketchup, low-sodium mustard, low-sodium pickles, hot pepper sauce, garlic and onion powders, low-sodium salsa

garlic salt,
onion salt,
regular ketchup and
mustard,
pickles