High blood pressure or hypertension is a lingering health problem which needs to be managed or else can increase the risk of several heart and kidney diseases. Fortunately, managing hypertension is not a tedious task. A healthy diet, regular exercise, and restricting the intake of alcohol can help manage high blood pressure. While talking about a wholesome diet nutrient like potassium, magnesium and calcium should not be missed. Calcium deficiency is one of the major causes of high blood pressure. The nutrient calcium helps in the release of hormones and enzymes which is needed for the body functions to perform smoothly. Calcium aids in the contraction and relaxation of blood vessels which further helps in lowering high blood pressure.
Below is the checklist of calcium-rich foods to lower your blood pressure:
A common dairy product, milk is one of the best and cheapest sources of calcium. The calcium in dairy is well-absorbed by the human body. Additionally, milk is a protein dense, rich in vitamin A and vitamin D. People who are vegan or lactose intolerant can opt for coconut, almond or soya milk. Even these are a good source of calcium and beneficial for the overall health of the body.
Tofu is a healthier alternative of cottage cheese and made up from dried soybeans. An excellent source of calcium, vegan and low in fat tofu is a must-have high blood pressure patient. Tofu adds 434 milligrams of calcium to in just half-a-cup to every meal. Tofu can be added to your salads, sandwiches, vegetables or simply eat it raw.
Another dairy product cheese is also a rich source of calcium. Not only rich in calcium but in other nutrients like vitamin B which allows the bones to absorb it smoothly. Therefore, cheese should be a part of your daily diet high blood pressure is a problem for you. Avoid processed cheese as they are high are salt and calories.
You might not know this, but almonds are high in many vital nutrients like healthy fats, proteins, magnesium, complex carbs, essential oils, omega 3 fatty acids and many others. One ounce, or 22 nuts, delivers around 8% of the RDI for calcium. So, the next time you look for some healthy snacks, munching a handful of almonds can be a good option. Almonds can be added to your protein shakes and salads as well.
5. Chia seeds
Did you know a single ounce, or 2 tablespoons, of chia seeds provides about 179mg of calcium? Moreover, these seeds are fibre and protein rich which helps in losing weight. Chia seeds can be sprinkled on your salads, soups or smoothies.
About eight figs, or 1 cup, of dried figs provides 241 mg of calcium. Figs are sweet making them extremely delicious, fibrous and contain powerful antioxidants. You can be incorporated in your smoothies or desserts.