DOLCE DIET LIFESTYLE:
Key Nutrients for Optimal Blood Pressure
by Samantha Coogan, MS, RDN, LD
Sodium
• Clearly, sodium plays one of the most vital roles in blood pressure regulation, so it’s crucial to monitor your intake and limit it when possible
• Sodium is extremely important for nerve impulse transmissions, so we can’t completely remove it from our diets, but we can certainly regulate the amount
• Instead of table salt (sodium chloride), opt for pink Himalayan sea salt, which has less sodium per serving than regular table salt, and is also iodized in order to prevent an iodine deficiency, which could affect the thyroid
Potassium
• Potassium holds a positive electrical charge, which helps with contractions of the heart
• This mineral, along with others, helps control the electrical activity of the heart, therefore affecting blood pressure as well
• Potassium also helps stave off muscle cramping and fights bloating
• Increase potassium intake through bananas, cantaloupe, papaya, potatoes, legumes, mushrooms and spinach
Magnesium
• This is another one of those key minerals that controls electrical activity of the heart and transmits nerve impulses through the blood
• Magnesium can also help regulate your sleep cycle, which can help lower your blood pressure
• Magnesium-rich foods include almonds, cashews and spinach
Omega-3 Fatty Acids
• Don’t confuse this with other fats in the blood, we need this fat to help regulate inflammation within the body, and that includes the blood vessels
• Rich sources of omega-3s include salmon, walnuts, avocados and avocado oil, and olive oil
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