Nature's Prescription: The Remarkable Blood Pressure Benefits of Dark Leafy Greens
High in Minerals According to 2019 research published in Nutrients, three specific minerals that can have a positive impact on blood pressure are potassium, calcium and magnesium. Dark leafy greens are a good source of all three of these nutrients. Magnesium helps manage blood pressure by increasing nitric oxide levels, which helps blood vessels relax. And calcium can influence blood pressure through its actions on the smooth muscle cells that line artery walls. Just 1 cup of cooked spinach has 37% of the Daily Value of magnesium and almost 10% DV of calcium. Potassium plays a large role in blood pressure management, as it helps the body eliminate excess sodium through urine, which can reduce water retention and blood volume and lead to lower blood pressure. A 2020 review in Hypertension noted that populations who consumed a higher-potassium, lower-sodium diet had lower rates of hypertension. However, most adults don't score the Daily Value of 4,700 milligrams of...