Foods That Lower Blood Pressure

I’ve been looking for information on ways to lower blood pressure the natural way. One of them is eating the right foods. There are plenty of foods that help in lowering blood pressure. According to studies consuming foods rich in the big three namely, calcium, magnesium and potassium would greatly reduce the blood pressure.

I’ve found out that the best sources of calcium, magnesium and potassium are readily available in the grocery.

Here they are quickly:

I. Calcium adult daily requirement is 1000 mg
Best sources:
One cup boiled spinach equals 245 mg
One cup Yogurt has 447 mg
One cup Goat’s milk has 326 mg

II. Magnesium – adult daily requirement is 400 mg
Best sources:
One cup swiss chard equals 150 mg
One cup boiled spinach equals 157 mg
One cup of steamed broccoli equals 39 mg

III. Potassium – adult daily requirement is 4700 mg
Best sources:
One cup of cooked spinach equals 840 milligram
5 oz Crimini mushrooms, raw – 635 mg
One cup Swiss chard – 961 mg
A medium baked potato provides 800 mg
One cup of steamed broccoli equals 505 mg
A medium tomato has 290 mg
A medium-size banana contains 450 mg
One cup of cantaloupe has 430 mg
One papaya has 781.28 mg
8 oz coconut water equals 164 mg