Can Calcium Rich Foods Lower High Blood Pressure?

Did you know that calcium rich foods can actually help to lower blood pressure?

High blood pressure is a common problem that many people face, and it can lead to more serious health complications if left untreated.

However, adding calcium rich foods into your diet can help to regulate blood pressure and keep it within a healthy range.

In this article, we will discuss the benefits of consuming calcium rich foods in order to lower blood pressure, as well as some of the best sources of calcium available.

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How does calcium help to lower blood pressure?

1. Calcium helps to relax the blood vessels, which in turn lowers blood pressure.

2. It can help to prevent the build-up of plaque in the arteries, which is a major contributor to high blood pressure.

3. It can help to improve the function of the endothelium, which is the layer of cells that line the arteries.

4. It can help to reduce inflammation throughout the body, which is also a contributor to high blood pressure.

5. It can help to balance out homocysteine levels, which have been linked with an increased risk for hypertension.

6. It can help to regulate the secretion of hormones like renin and angiotensin, both of which are involved in regulating blood pressure levels.

What are the 10 best types of calcium rich food?

1. Almonds – One serving of almonds can contain up to 150 mg of calcium.

2. Blackstrap molasses – One tablespoon contains roughly 40% of your daily value for calcium.

3. Cow’s milk – One cup contains around 300mg for a total of 30 percent DV per serving.

4. Canned salmon with bones – Small cans contain around 100mg for a 5 ounce serving.

5. Yogurt – One cup contains around 300mg for a total of 30 percent DV per serving.

6. Fortified orange juice – A glass will contain roughly 400mg of calcium per 8 ounce serving.

7. Sardines – Small cans contain up to 350mg for a 3 ounce serving.

8. Turnip greens – One cup contains up to 350mg for a total of 35 percent DV per serving.

9. Green beans – A half-cup portion will give you around 100mg for 10 percent DV per serving.

10. Okra – A half-cup portion contains roughly 70mg for 10 percent DV per serving.

Many of these foods can be easily added into your diet.

One easy way is to add sardines to your meal at least once a week.

Add green beans, turnip greens, or okra to your plate whenever you’re eating stir fry or fried rice.

Or try adding some almonds into your morning smoothie.

Remember, if you’re already suffering from hypertension, these calcium rich foods may not be enough to get your blood pressure back within a healthy range on their own.

Speak with your doctor and discuss adding these foods into your diet while taking medication or supplements for high blood pressure.

How much calcium should I eat in order to lower my blood pressure?

If you want to lower your blood pressure, it’s important that you start with a healthy diet rich in calcium.

Typically speaking, people should aim for about 1,000mg of calcium per day, and the best way to do this is by eating at least one calcium rich food on each of your daily meals.

Keeping track of your daily intake will allow you to keep a good record of how much calcium you’re consuming, and in turn, how well it’s keeping your blood pressure within a healthy range.

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Conclusion for Can Calcium Rich Foods Lower High Blood Pressure?

In this article, we have discussed the benefits of consuming calcium rich foods in order to lower blood pressure.

We have also looked at some of the best sources of calcium available, as well as how much calcium people should aim to consume each day in order to see results.

While adding these foods into your diet may not be enough on their own to get your blood pressure back within a healthy range, they can certainly help and are worth incorporating into your regular routine.

FAQ

Can calcium rich foods lower blood pressure?

Yes, calcium rich foods can help lower blood pressure.

Adding calcium rich foods to your diet is a good way to get the nutrient while also helping to control blood pressure.

However, it’s important to speak with your doctor before making any changes to your diet, as they can advise you on the best way to lower your blood pressure.

How much calcium should I eat in order to lower my blood pressure?

If you want to lower your blood pressure with calcium, aim for about 1,000mg of calcium per day.

This can be done by eating calcium-rich foods at each of your meals.

It’s also important to speak with your doctor before making any changes to your diet, as they can advise you on the best way to lower your blood pressure.

What are some good calcium-rich foods?

Some good calcium-rich foods include dairy products like milk and yogurt, dark leafy greens like spinach and kale, fish with bones like sardines and salmon, and tofu.

Aim to eat at least one of these foods at each of your meals in order to reach the recommended 1,000mg of calcium per day.

Can I take a calcium supplement instead of getting calcium from food?

You can take a calcium supplement in addition to eating calcium-rich foods, but it’s always best to get nutrients from whole foods whenever possible.

If you do take a supplement, be sure to speak with your doctor first and follow the directions on the bottle.

Important Questions to Ask Your Doctor

If you’re thinking about adding calcium to your diet in order to lower your blood pressure, be sure to speak with your doctor first.

They can advise you on the best way to lower your blood pressure and make sure that calcium is the right nutrient for you.

Here are some important questions to ask your doctor:

How much calcium do I need per day?

Answer: The recommended amount of calcium is 1,000mg per day.

What are the best foods to eat in order to get calcium?

Answer: Canned salmon, sardines, dark leafy greens, tofu, and milk are all good sources of calcium.

Can I take a calcium supplement instead of getting calcium from food?

Answer: You can take a calcium supplement in addition to eating calcium-rich foods, but it’s always best to get nutrients from whole foods whenever possible. If you do take a supplement, be sure to speak with your doctor first and follow the directions on the bottle.

I’m concerned about the interactions between calcium and other medications I’m taking. What should I do?

Answer: You should speak with your doctor before taking calcium supplements, as they can interact with some medications. It’s also important to take calcium supplements with food, as this helps the body absorb the nutrient.

Is there anything else I can do to lower my blood pressure?

Answer: In addition to adding calcium to your diet, you can also lower your blood pressure by eating a healthy diet, exercising regularly, and managing stress. You should speak with your doctor about other ways to lower your blood pressure.

Question and Answers From Around The Web

Does calcium decrease blood pressure?

A calcium-rich diet (> 1000 mg calcium daily) slightly decreases blood pressure. This positive effect is due to parathormone suppression with a subsequently decreased calcium content in the vascular smooth muscle cells.   https://pubmed.ncbi.nlm.nih.gov/17685082/

Can too much calcium affect blood pressure?

This practice increased individuals’ risk of developing dangerously high levels of calcium in the blood, which could cause high blood pressure and even kidney failure. https://www.sciencedaily.com/releases/2010/06/100601162318.htm

What is the best time of day to take calcium?

The best time to take calcium tablets is with a meal, and roughly two hours before and four to six hours after taking any other medications that might interact with the calcium pills.

If you have low levels of calcium, your doctor may suggest adding supplementary calcium pills to your daily routine.   https://www.livestrong.com/article/419966-what-is-the-best-time-to-take-a-calcium-supplement/

What should you not take calcium with?

Take your calcium supplements with meals, rather than alone.

The calcium needs the acid from stomach juices to break it down. Avoid taking calcium supplements with very high fiber meals.

Fiber can bind with calcium, reducing the amount available to your body.   https://americanbonehealth.org/nutrition/the-right-way-to-take-calcium-supplements/