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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“Thank you for all the accommodations for food intolerances and allergies.  I continue to hear positive comments about the quality of the food and the options. Please pass along our thanks and gratitude to your whole team!!!!”

“You know that I haven't been home (India) for a long time now.  I miss my mama, I miss the food, I miss the smells, I miss the people. Starting yesterday, I started to smell my mama's kitchen at Parker.  I KNEW something Indian was brewing; I could smell the garam masala!  Thank you for the delicious tofu curry.  It made my belly and soul happy.”

“I’m the GM for Branson [Ultrasonics] and based in the Brookfield office.  This is the first week that the café has been up and running in our new headquarters and just want to acknowledge the great job Adam Schnittert and the CulinArt staff onsite have done.  Our employees’ feedback thus far has been very positive.  The expanded options and menu quality have been very well received.  Just want to send you a quick note of thanks.”

“We were totally impressed by the presentation and care in which these new team members were brought into the CulinArt family. So happy we made the decision to choose CulinArt Group.”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

“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!”

“I just wanted to express my thanks and give two thumbs up for the updates to our lunch menu. My selections have been quite tasty—corned beef Reuben, jambalaya—and I appreciate that, too! I am looking forward to trying some new items in the coming weeks. Keep up the good work!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

“We want to take a moment to celebrate all the employees who worked on the front lines during unprecedented times. Your efforts and dedication to going above and beyond are noticed and appreciated. Thank you for being the heart and soul of CulinArt Group. We couldn’t do this without you. Chef Jay and Chef Paul have been so awesome in the Hubbell Café.  There has been significant change, but they take it in stride and keep the delicious food coming.  We truly appreciate them!”

“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.”

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