Sodium has always been the blood
pressure bogeyman—shake most of
it from your diet and you’ll be safe. But
the new book Lower Your Blood Pressure
Naturally (Rodale, 2014) reveals how
it’s just as important to choose foods
naturally low in sodium and high in at
least two of the three power minerals—
calcium, magnesium, and potassium.
Add in these 13 well-balanced foods to
cut your risks of stroke and heart attack
nearly in half.
Proteins
1. White beans (1 cup): 13% of daily calcium,
30% of magnesium,
24% of potassium
2. Quinoa (½ cup cooked): 2% of daily
calcium, 15% of magnesium,
5% of potassium
3. Pork tenderloin (3 oz): 6% of daily magnesium,
15% of potassium
4. Fat-Free Plain
yogurt (1 cup): 49% of daily calcium,
12% of magnesium,
18% of potassium
5. Tilapia (4 oz): 8% of daily magnesium,
8% of potassium
Vegetables
6. Red bell Pepper (1 cup raw): 1% of daily
calcium, 4% of magnesium,
9% of potassium
7. Kale (1 cup raw or cooked):
9% of daily calcium, 6%
of magnesium, 9% of
potassium
8. broccoli (1 cup cooked): 6% of
daily calcium, 8% of
magnesium, 14% of
potassium
9. Sweet Potato (1 medium with skin):
4% of daily calcium, 8%
of magnesium, 15% of
potassium
Fruits
10. Banana
(1 medium): 1% of daily
calcium, 8% of
magnesium, 12% of
potassium
11. Kiwi Fruit
(1 fruit): 2% of daily
calcium, 7% of magnesium,
9% of potassium
12. Peach (or
nectarine)
(1 medium): 1% of daily
calcium, 3% of
magnesium, 8% of
potassium
13. Avocado
(½ fruit): 1% of daily
calcium, 5% of magnesium,
10% of potassium
