Calcium is an essential mineral that not only strengthens bones but also plays an important role in regulating blood pressure.
According to a synthesis analysis, people who supplement enough calcium, about 1,0001,500 mg/day, have a lower average coronary blood pressure level of 24 mmHg than those with calcium deficiency. The mechanism is that calcium helps dilate blood vessels and regulate the contraction of the heart, thereby reducing pressure in the vessel.
To effectively supplement calcium, natural food sources should be prioritized. Milk and dairy products (yogurt, cheese) are the easiest source of calcium to absorb. A box of yogurt about 150g can provide about 200 mg of calcium. In addition, dark green leafy vegetables such as spinach, kale, and broccoli also contain a lot of calcium and are accompanied by magnesium - a substance that also helps stabilize blood pressure.
Small fish that eat the bones of sardines and herring are a very good source of natural calcium, and are rich in omega-3, which helps reduce inflammation and protect the heart. Tofu and nuts such as almonds, sesame ( sesame) should also be included in the diet.
The US National Institutes of Health recommends encouraging the addition of 23 servings of calcium-rich foods per day, combined with low sodium and high potassium, to significantly reduce blood pressure after just a few weeks of application.
Instead of overusing drugs, supplementing calcium from natural foods every day is a safe, sustainable, and effective way to control and prevent high blood pressure, while supporting long-term cardiovascular health.
