by Disinvestment Supporter

Created on: May 24, 2009   Last Updated: February 14, 2010

High blood pressure is not a deadly disease in itself, but it can cause several fatal conditions. Stroke, kidney failure, heart attack, and atherosclerosis are a few of the most well-known consequences of letting high blood pressure go unchecked. While there are medicines to treat this disease, they all have side effects and carry their own costs.

The best way to prevent and treat high blood pressure is to remove yourself from high risk groups that you have control over.  Family history and being over 60 aren't things we can change, but we can change unhealthy lifestyle behaviors. A smoking addiction, drinking more than the equivalent of a glass of wine a day, and high cholesterol - high sodium - high fat diets should be the primary focus. Also, since high blood pressure is closely linked with the development of diabetes, it's important to reduce the use of sweeteners, especially white sugars.

Most cases of high blood pressure are directly due to poor dietary choices. Most Americans receive far fewer servings of heart-healthy fruits, vegetables, and whole grains than is suggested by the USDA. As a result many are deficient in the nutrients proven to reduce high blood pressure like magnesium, calcium, potassium, soluble fibers, antioxidants (flavonoids), and healthy fats.

The best way to eliminate trans fats (hydrogenated oils), saturated fats, and the massive amount of sodium and sweeteners in the average diet is to replace these things with good food. Whether you are in a risk group, or already taking medication, a special focus on the following foods will aid your heart and circulatory system while also providing all the other nutrients your body needs.

Magnesium, Potassium, and Calcium Foods

These three nutrients have been proven to work together in maintaining healthy blood pressure. Potassium works with sodium to promote fluid exchange within the cells. A 5:1 ratio of potassium to sodium, yet most people get much more sodium in their diets than potassium. This causes water retention, so an easy way to lose some water weight is simply to get more potassium.

Magnesium helps the body store potassium. Magnesium makes muscle contractions possible and also aids in muscle relaxation. This is important, as blood pressure is maintained and kept low by strong muscles, the heart and the arteries.

Calcium has been shown to do much more than provide strong bones and teeth. Calcium is a major nutrient involved in the nerve impulses which make muscles contract.

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