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High Blood



 

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 one-half 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 one-quarter block 37
Whole grain cereal, ready-to-eat three-quarter 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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