Maintaining Healthy Arteries and Blood Pressure Through Diet

 


Maintaining Healthy Arteries and Blood Pressure Through Diet


Heart disease is one of the leading causes of death worldwide. Luckily, there are steps you can take through your diet to promote heart health. Getting adequate amounts of calcium and magnesium from foods can help maintain healthy arteries and normal blood pressure. In this post, I'll discuss some of the top food sources of these important minerals.


Calcium and Magnesium for Cardiovascular Health


Calcium and magnesium work together to support several aspects of cardiovascular health. Calcium is needed for proper contraction of the heart muscle, normal heart rhythm, and blood clotting. Magnesium helps regulate blood pressure by relaxing blood vessels. It's also involved in nerve signalling and muscle contractions, including the heart's rhythm. 


Diets low in calcium and magnesium have been associated with increased risk of high blood pressure and atherosclerosis (hardening of the arteries). Getting enough of these minerals through food can help protect long-term heart health. The current daily recommendations are 1,000-1,200mg of calcium and 320-420 mg of magnesium for adults.


Top Dietary Sources of Calcium


Dairy products are excellent sources of calcium. For example, one cup of milk or yogurt provides about 300mg. Other non-dairy options are also available:


  • Kale, broccoli, and Chinese cabbage all supply around 100 mg calcium per cooked cup.


  • Fortified cereals, orange juice, soy/almond milk, and tofu are also good sources, providing 200-350mg per cup or serving.


  • Sardines and salmon with bones offer large amounts of highly absorbable calcium, with over 300mg in a 3-ounce can.


  • Beans, chickpeas, and some nuts and seeds supply smaller amounts that add up.


Magnesium All-Stars


  • Green leafy vegetables are magnesium superstars. For instance, a cup of cooked spinach or Swiss chard provides 150-175mg. Here are more top sources:


  • Whole grains like oats, brown rice, and quinoa supply around 50 -100mg magnesium per cooked cup.


  • Nuts and seeds are very rich in magnesium, with 150-250mg per ounce.


  • Fish, beans, avocados, bananas, and dark chocolate offer good amounts.


  • Magnesium is also added to some fortified breakfast cereals and other foods.


A heart-healthy diet featuring plenty of calcium and magnesium-rich foods can help keep your arteries and blood pressure within healthy ranges. Be sure to aim for the recommended daily amounts by including a variety of these nutrient-dense options. Your heart will thank you!

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