Effect of Vitamin Mineral Supplements, high blood pressure

NHLBI

High Blood
Pressure Topics:

Do Vitamin Mineral Supplements such as Potassium, Calcium or Magnesium Help Lower Blood Pressure?

Vitamins So far, research has shown that potassium does lower blood pressure. Studies have not indicated that calcium and magnesium supplements prevent high blood pressure. Here's the latest:

Potassium helps to prevent and control high blood pressure. Be sure to get enough potassium in the foods you eat. Some good sources are various fruits, vegetables, dairy foods, and fish.

Foods High in Potassium

Food	Serving Size	Potassium (mg)
Apricots, dried	10 halves	407
Avocados, raw	1 ounce	180
Bananas, raw	1 cup	594
Beets, cooked	1 cup	519
Brussel sprouts, cooked	1 cup	504
Cantaloupe	1 cup	494
Dates, dry	5 dates	271
Figs, dry	2 figs	271
Kiwi fruit, raw	1 medium	252
Lima beans	1 cup	955
Melons, honeydew	1 cup	461
Milk, fat free or skim	1 cup	407
Nectarines	1 nectarine	288
Orange juice	1 cup	496
Oranges	1 orange	237
Pears (fresh)	1 pear	208
Peanuts dry roasted, without salt	1 ounce	187
Potatoes, baked, flesh and skin	1 potato	1081
Prune juice	1 cup	707
Prunes, dried	1 cup	828
Raisins	1 cup	1089
Spinach, cooked	1 cup	839
Tomato products, canned, sauce	1 cup	909
Winter squash	1 cup	896
Yogurt plain, skim milk	8 ounces	579

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

Calcium and Magnesium. These nutrients have not been consistently shown to prevent high blood pressure, but are important nutrients for overall good health.

Good sources of calcium are dairy foods such as milk, yogurt, and cheese. Be sure to choose skim or lowfat varieties. Lowfat and nonfat dairy products have more calcium than the high fat versions.

Foods High in Calcium

Food	Serving Size	Calcium (mg)
Broccoli, raw	1 cup	42
Cheese, cheddar	1 oz	204
Milk, fat free or skim	1 cup	301
Perch	3 oz	116
Salmon	3 oz	181
Sardine	3 oz	325
Spinach, cooked	1 cup	245
Turnip greens, cooked	1 cup	197
Tofu, soft	1 piece	133
Yogurt plain, skim milk	8 oz container	452

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Calcium, Ca (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

You should get enough magnesium if you follow a healthy diet. Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans

Foods High in Magnesium

Food	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Halibut	fillet	170
Nuts, peanuts	1 oz	64
Okra, frozen	1 cup	94
Oysters	3 oz	49
Plantain, raw	1 medium	66
Rockfish	1 fillet	51
Scallop	6 large	55
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	block	37
Whole grain cereal, ready-to-eat	cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

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