Prioritize eating foods rich in potassium, magnesium, calcium, and fiber to help the heart pump blood throughout the body easily and stabilize blood pressure.
Kali
The DASH (Dietary Approaches to Stop Hypertension) diet has the main purpose of preventing and supporting the treatment of hypertension. The diet encourages each person to eat potassium-rich foods such as green vegetables, fruits, whole grains, low-fat milk, fish, poultry, and nuts.
Potassium plays an important role in reducing blood pressure because it helps the body eliminate excess sodium through urine. Potassium also lowers blood pressure by relaxing blood vessels, allowing blood to flow more easily.
When potassium levels are low, arteries can stiffen and lose flexibility, leading to high blood pressure. Adults should eat about 3,500-5,000 mg of potassium per day from food. A medium-sized banana provides about 450 mg of potassium. 100 g of sweet potatoes contains about 337 mg to 600 mg of potassium, depending on the type and preparation.
Magnesium
Like potassium, magnesium is found in many heart-healthy foods, including green leafy vegetables, beans, nuts, and oats. This nutrient helps relax muscles, including artery walls. Not getting enough magnesium-rich foods can lead to constriction of the arteries, increasing blood pressure.
The recommended daily intake of magnesium for adults is 310-420 mg, depending on age and gender. Eating 28 g of roasted pumpkin seeds provides 156 mg of magnesium.
Calcium
Calcium is found in dairy products such as milk, yogurt, cheese, fruit juice, tofu, and cereals. This mineral helps blood vessels contract and dilate when necessary to balance blood pressure, helping the heart pump blood throughout the body easily. The DASH diet recommends that most adults eat 2-3 servings of fat-free or low-fat dairy each day. Each serving is equivalent to one cup of milk or 45 grams of cheese.
Fiber
Unlike potassium, magnesium, and calcium, fiber is not a mineral. They are a type of carbohydrate found mainly in plant-based foods such as fruits, vegetables, and whole grains.
Fiber nourishes beneficial bacteria in the intestinal tract, producing short-chain fatty acids such as butyrate that contribute to reducing inflammation and maintaining the smooth functioning of blood vessels. They also aid in blood sugar control, improve insulin sensitivity, and maintain a healthy weight, all of which are beneficial for the heart.
Lentils, broccoli, oats, raspberries and chia seeds are rich in fiber. The DASH diet recommends that most adults eat fiber-rich vegetables, fruits, and whole grains every day.