Want to Reduce Risk of Hypertension? Consume These 5 Nutritions

Food is a very important element in life. Controlling diet and lifestyle is believed to be effective for maintaining blood pressure remained normal. 5 These nutrients can help you reduce and control the pressure to stay within the normal range and reduce the risk of hypertension.

The key to lowering blood pressure and control to stay within the normal range are known to limit the intake of salt in your diet everyday. In addition, no less important to organize many more other nutrients to help maintain blood pressure, among others, with the intake of potassium, calcium, fiber, omega-3 fatty acids, and magnesium.

Here are 5 essential nutrients to keep the body from the risk of hypertension, as quoted by the Times of India, Friday (26/04/2013):

1. Potassium
Many studies have found that eating enough potassium on a regular basis can help reduce and maintain blood pressure remains normal. Source of potassium found in fruits and vegetables such as potatoes, spinach, tomatoes, bananas, citrus and dried fruits.

2. Calcium
Calcium is needed by the body to regulate the contraction and relaxation of the heart muscles, so consume enough calcium will help reduce the risk of hypertension. Sources of calcium found in low-fat milk, yogurt, green vegetables, almonds, sesame seeds, and tofu.

3. Fiber
Consumption of high amounts of fiber to help lower blood pressure systolic and diastolic heart. So if you eat enough fiber will help the work of the heart and lowers blood pressure in the body. Source of fiber found in cereals, beans, peas, soybeans, fruits and vegetables, whole grains.

4. Omega-3 Fatty Acids
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids can reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. In addition, omega-3 fatty acid concentrated in the brain is also important for cognitive and memory and brain performance.

Source of omega-3 fatty acids found in fish, fisheries, such as sardines, tuna, salmon. In addition, the fish oil, walnuts, wheat, and soybeans.

5. Magnesium
Magnesium deficiency affects the low levels of calcium and potassium in the blood, as well as changes in the heart and circulatory system. This makes magnesium is an important part that needs to be added when the blood pressure is high.

Sources of magnesium found in whole grains, beans, spinach, wheat bread, and tofu.