Advertising
Advertising

Right Balance Of These Two Nutrients In Your Diet Can Lower Blood Pressure Effectively

Right Balance Of These Two Nutrients In Your Diet Can Lower Blood Pressure Effectively

Heart disease is becoming much more prevalent in today’s society with stressful work lives and lifestyle choices that lead to conditions such as high cholesterol and high blood pressure. Reducing high blood pressure is one of the most important ways to keep our health in check. While exercise and choosing good foods to eat can help to lower our high blood pressure, calcium is one nutrient that plays an important role together with the right amount of magnesium to counteract its calcifying properties.

The Importance Of Calcium In Lowering Blood Pressure

Many past studies [1] led to the discovery that calcium plays a massive role in the process of lowering blood pressure. People who take more than 800mg of calcium each day have a 23 percent decrease in the risk of developing high blood pressure compare to those who consumed less than 400mg a day. Calcium can be taken through supplements and foods such as broccoli, kale, low-fat cheese, sardines and yoghurt.

Advertising

However, the high absorption of calcium can lead to calcification and the hardening of the arteries which is why many calcium supplements contain magnesium which helps to facilitate the absorption and discharge of calcium in the body. Up until now, it has been recommended to take calcium and magnesium in a 2:1 ration in order to get the optimal balance and absorption into the body but new research is overthrowing this to a 1:1 recommendation.

Why The Calcium-Magnesium Ratio Should Be 1:1

The key to optimal calcium absorption for lowering high blood pressure as well as other health benefits is to balance the amount of magnesium. Magnesium is critical for our health yet many of us are deficient, with most people’s calcium to magnesium ratio being 5:1 or higher and that’s a major problem over the long term.

Advertising

While calcium is needed, it’s calcifying properties need to be counteracted and this is where magnesium plays its part. Magnesium stimulates the hormone calcitonin which draws calcium out of the blood and soft tissues back into the bones, lessening blood pressure that could lead to heart attacks. Magnesium also contributes to muscle contraction and relaxation which is crucial in maintaining an optimal blood pressure.

It’s now thought that the old adage of a 2:1 ratio is not enough magnesium to aid the calcium in the blood and stop it causing detrimental damage.

Advertising

How To Get The Right Amounts In Your Diet

As said previously, getting the right levels of magnesium in the body can be fairly hard if we don’t consciously try to incorporate it. While supplements are great for upping our intake, it’s important to try and get our calcium and magnesium through food as much as possible.

Some people do get a bigger advantage from taking supplements such as African-Americans, elderly, pregnant women, menopausal women, people with salt-sensitivity, individuals with a high sodium intake, and those with Type II diabetes.

Advertising

Aim to get a magnesium and calcium intake of 700 mg a day from a good diet and a 300 – 400 mg magnesium supplement taken with calcium equalling the same amount.

While foods high in calcium are pretty easy to find, magnesium is a little more tricky but legumes, nuts and seeds are plant-based protein sources that are rich in magnesium. Dark leafy greens, fish, beans, whole grains, avocados and bananas can all add to your magnesium intake and are foods that you can consume alongside calcium-rich foods such as broccoli, kale, low-fat cheese, sardines and yoghurt.

Making sure you include a balanced amount of both nutrients will not only improve your overall health and complete a good counteracting balance, but it will help to keep any high blood pressure issues in check.

Reference

[1] http://www.healthcentral.com/high-blood-pressure/c/63485/69792/blood/

More by this author

Jenny Marchal

A passionate writer who loves sharing about positive psychology.

Science Says Guitar Players’ Brains Are Different From Others’ Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You If You Understand These 5 Rules In Psychology, You Can Live A Much Easier Life

Trending in Food and Drink

1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

Read Next

Advertising
Advertising
Advertising

Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

Advertising

Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

Advertising

5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

Advertising

They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

Advertising

10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

Read Next