Calcium. Calcium supplementation appears to have a modest but statistically significiant reduction in systolic blood pressure (mean difference of 2.5 mm Hg), however better quality studies are needed.
Potassium. A meta-analysis of five trials indicated that potassium supplementation compared to a control resulted in a large but statistically non-significant reduction in systolic blood pressure (mean difference 11.2 mm Hg) and diastolic blood pressure (5.0 mm hg).
Magnesium. In 12 randomized controlled trials, participants receiving magnesium supplements did not have a significantly reduction in systolic blood pressure, but they did have a statistically significantly reduction in diastolic blood pressure (mean difference 2.2 mm Hg).
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Cow's milk and dairy products are probably the most well-known dietary source of calcium. One cup of cows' milk has 276 mg calcium. Experts recommend that everyone consumes three servings of dairy every day. You can also add calcium to your diet by taking calcium supplements. Experts suggest that you take 1,000 to 1,500 mgs per day. You may also wish to take 800 IU of vitamin D supplements along with your calcium.
Fish such as salmon, cod, flounder, and sardines are good sources of potassium. Various other meats also contain potassium.
Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), and leafy green vegetables such as spinach, lettuce, and parsley contain potassium.
Fruits that contain significant sources of potassium are citrus fruits, apples, bananas, and apricots. Dried apricots contain more potassium than fresh apricots.
Most dietary magnesium comes from vegetables, particularly dark green, leafy vegetables. Other foods that are good sources of magnesium are:
- Soy products, such as soy flour and tofu
- Legumes and seeds
- Nuts (such as almonds and cashews)
- Whole grains (such as brown rice and millet)
- Fruits or vegetables (such as bananas, dried apricots, and avocados)
