Minerals that Benefit Blood Pressure - CulinArt Group

Eat Well Blog

Minerals that Benefit Blood Pressure

We touched on how various lifestyle modifications, following the DASH diet, and including nutrient dense foods can help lower blood pressure. But, do you know which minerals in our food play a role in maintaining a healthy blood pressure?

Sodium is one of the key minerals that should be monitored when it comes to blood pressure. There are three other important minerals to mention: calcium, magnesium, and potassium. These minerals, including sodium, are electrolytes and work with sodium to maintain fluid balance in the body and help arteries become more flexible.

  • Calcium is needed to help blood vessels tighten and relax when needed. Low fat dairy is a component of the DASH diet for this reason. In addition to dairy products, calcium can be found in dark leafy greens, almonds, fortified non-dairy milks, and broccoli.
  • Magnesium helps regulate a ton of body systems – blood pressure included! This mineral can be found in a variety of foods and deficiency is pretty rare. Good sources of magnesium to include in your diet are spinach, lentils, almonds, cashews, oatmeal, brown rice, pumpkin seeds, and high fiber cereals.
  • Potassium is an important mineral for overall muscle function and it helps relax the walls of blood vessels. Foods that contain higher amounts of potassium include bananas, orange juice, potatoes, milk, yogurt, spinach, and tomatoes.

In addition to these minerals, there are other blood pressure lowering nutrients that we can add to our diet.

  • Flavonoids are plant based compounds found in many fruits and vegetables. They have anti-inflammatory and antioxidant properties, which help regulate blood pressure. Some fruits and veggies rich in flavonoids include, apples, blueberries, celery, bananas, and tomatoes. In addition, you can find flavonoids in tea, cocoa, quinoa, and almonds.
  • Soy protein can be found in tofu, tempeh, edamame, and seitan. This plant based protein tends to be lower in saturated fat compared to other animal proteins, which benefits our blood pressure, cholesterol, and heart health. Soy foods also contain flavonoids and other blood pressure lowing nutrients. Add soy protein to your diet with soy nut butter, some veggie burgers, soymilk, or any of the plant based protein options listed.
  • Omega 3 polyunsaturated fatty acids have been shown to help lower blood pressure and have overall heart health benefits. These fatty acids are called essential fatty acids, because our bodies cannot make them on their own, so we must obtain omega 3s through food. Add fatty fish like salmon, tuna, or trout, flaxseed, walnuts, and chia seeds to your meals for a healthy dose of omega 3s.

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  • May 22, 2019

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“I hope you do the food service in heaven.”

“The CulinArt team has been great to work with and has been super flexible. Having worked with other dining services at different institutions, having a dining team that is open to menu changes has been a great resource for our events. ”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“The dinner I had tonight at Forman was not only the best meal I have had at Forman in the entire time I have been here, it was the best meal I can remember having anywhere in a long time. [It] was a restaurant quality meal, and it added to the enjoyment that the two young ladies serving me could not have been more charming. What an energizing way to finish a weekend eating a dinner like that.”

“Just a note to let you know that you ROCK! You always pour yourself into [The] Webb [Schools] to make the dining experience the very best it can be. I’ve been hearing such positive things about the food quality this year – something I hope you feel really good about. And it is times like this with the Coronavirus that leaders truly emerge. You have been unbelievably accommodating in making last minute changes to how we serve, etc. and all else we do in the dining hall and I just want you to know how much I deeply appreciate your devotion to this special community. You are a key part of it – you model beautifully the very best of Webb. So thank you!!”

“I just wanted to give a huge compliment to the cook at Main Street. Today I had the Salmon Super Bowl and it was amazing!!!! Every day I go in there she always has something that looks too wonderful to pass up! Thank you for always having such a variety of food!”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“What a night! You and your team rocked it and made us look like stars. Great working with you and know we will have more chances to work together on future events.”

“Yesterday I ordered the special (Bloody Mary Burger) which was one of the best burgers I’ve ever tasted, [but] this e-mail is not to praise the burger.  Eating the burger reminded me of the great service, professionalism, the smiles, the knowledge and the great food that I have come to love each and every day.  Your team, who really work as a team, take their time to explain nutrition and meal ideas, and encourage healthy eating.  I wouldn’t change one thing about this crew. I would like to extend my heartfelt gratitude for their hard work each and every day.”

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