Kali
Potassium is an important mineral that helps maintain stable blood pressure, especially in the DASH diet. This substance is abundant in bananas, avocados, potatoes, sweet potatoes, beans and dark green leafy vegetables.
Potassium supports the excretion of excess sodium through urine, while helping to dilate blood vessels, thereby improving blood circulation and reducing pressure on blood vessel walls. When the body lacks potassium, blood vessels can become less elastic, increasing the risk of high blood pressure.
The recommended amount of potassium to supply the body each day ranges from 3,500 - 5,000 mg from food.
Magnesium
Magnesium contributes to muscle relaxation, helping to limit spasms and high blood pressure. This nutrient is abundant in green vegetables, beans, nuts and whole grains such as oats, brown rice. Adults should supplement about 310 - 420 mg of magnesium per day, depending on age and gender.
Calcium
Calcium is not only necessary for bones but also plays a role in regulating the elastic activity of blood vessels, supporting the heart to pump blood more effectively. Common sources of calcium include milk, yogurt, cheese, calcium-enhancing products and tofu. The DASH diet recommends using 2-3 servings of low-fat or non-fat milk per day.
Fiber
Fiber is an important nutrient that helps control blood pressure through many mechanisms. Fiber nourishes beneficial intestinal bacteria, reduces inflammation and supports blood vessel function. At the same time, it controls blood sugar, increases insulin sensitivity and supports weight management.
High-fiber foods include lentils, cabbage, oats, berries and chia seeds, which are easy to add to your daily meals.
