EASY WAYS TO REDUCE BLOOD PRESSURE AND AVOID TYPE 2 DIABETES. Also the DASH diet ( Dietary Approach to Stop Hypertension) & The OMNI-HEART PLAN which includes some meat and fish

RESEARCH IS JUST IN THAT PROVES THAT BY INCREASING AMOUNTS OF POTASSIUM AND MAGNESIUM CAN GREATLY IMPROVE YOUR LIFE.

POTASSIUM REDUCES BLOOD PRESSURE AND STEMS BONE LOSS IN ADULTS.

req. daily amounts are 4,700mg potassium per day per adult

320mg magnesium for women per day

420mg magnesium for men per day

SOME OF THE BEST NATURAL SOURCES FOR POTASSIUM ARE:

BAKED POTATO WITH SKIN 1 SMALL 750MG..better to eat the skin

Beet Greens 4ozs cooked   710 mg

Sweet potato with skin  1 small  540mg

Swiss Chard 4ozs cooked  480mg

Lima Beans 1/2 cup cooked  480mg

prunes 1/4 cup  350 mg

Spinach  1/2 cup 420 mg

Low fat plain yogurt   6ozs.  400mg

1/2 CUP COOKED LENTILS 370MG

 1 CUP FAT FREE MILK 380MG


cooked pinto beans 1/2 cup 370mg

kidney beans 1/2 cup cooked 360mg

Navy beans 1/2 cup cooked 350mg

Avocado 1/2 cup 360mg

also found ( under 300mg per serving) in Brussels Sprouts, Kale, Artichoke hearts, lettuce, butternut & acorn squash, cooked beets,  tomatoes, low fat yogurt, apples, oranges, raisins, grapes, peaches and nectarines

SOME OF THE BEST SOURCES FOR MAGNESIUM ARE:

Pumpkin seed kernels 1/4 cup 190mg

Brazil nuts 1/4 cup  125mg

(kelloggs)All Bran cereal 1/2 cup 100mg

Raw almonds 1/4 cup ( soaked in water overnight)  95mg

Cashews 1/4 cup  90mg

Spinach 1/2 cup cooked  80mg

Swiss Chard 1/2 cup cooked 75mg

raw peanuts 1/4 cup 65mg

Black beans 1/2 cup cooked 60mg

Quinoa 1/2 cup cooked 60mg

Dark Chocolate 1.4ozs 60mg

Beet Greens 1/2 cup cooked 50mg



Under 50 mgs per small serving:
walnuts, low fat & non-fat are both at 30mg per 6ozs
sunflower seed kernels, chickpeas ( cooked), oatmeal cooked , lentils 1/2 cup cooked, brown rice 1/2 cup cooked 40mg


Also coffee is high in magnesium esp. espresso  a 1oz shot has 24mg magnesium.( typically used to make macchiatos, cappuccinos and lattes.)


So make sure you eat more beans, green vegetables and lots more seasonal and raw fruits and nuts, this way you can avoid having to take supplements which are not that good for you anyway.
Eat healthier and live better.


 THE DASH & OMNI-HEART DIET REQUIREMENTS FOR A 2,100 CALORIES PER DAY


11 SERVINGS  FRUIT AND VEGETABLES  ( 1/2 CUP. 1 CUP GREENS RAW, 1 PIECE FRUIT)

  4 SERVINGS  GRAINS ( 1/2 CUP COOKED  GRAINS, RICE OR PASTA OR 1 SLICE BREAD)

 2 SERVINGS LEGUMES/NUTS (1/2 CUP COOKED BEANS,OR 1/4 CUP NUTS OR 4OZS TOFU)

 1 SERVING LEAN MEAT, FISH OR POULTRY (1/4 POUND COOKED)

2 TBSP  OILS & FATS

2 SERVINGS LOW-FAT DAIRY (1 CUP MILK OR YOGURT, 1 1/2 OZS. CHEESE)

2 SERVINGS DESSERTS & SWEETS (1 TSP SUGAR, 1 SMALL COOKIE)

wild cards:
1 extra serving of any one of the following:
Poultry, Meat, Fish OR oils & Fats OR Grains OR Desserts.

Info taken  from The Nutrition Action newsletter from the Center for Science in the public Interest USA September 2015