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Calcium And High Blood Pressure Regulation

Discover how the most abundant mineral in the body, calcium and high blood pressure regulation is possible. A diet providing enough calcium often reduces blood pressure in both healthy people and those with hypertension, and the top 5 plant-based sources are listed below. This can cut health-care cost and save many human lives in the process. 

calcium sources.

Adequate blood levels of calcium create a normal sodium-potassium balance that is instrumental in both blood pressure regulation and insulin utilization.

You should know that the body's calcium is stored in the bones and teeth where it plays two important roles. 

These major minerals, calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfate help to maintain the fluid and electrolyte balances in the body.  Each one has their own special duties in the treatment of high blood pressure.

Calcium is an integral part of bone structure, and the bone calcium serves as a bank that releases calcium to the body fluids when there is a drop in blood calcium concentration.

You may think once the bone is formed it stays forever as a rock.  No not so.  The minerals of the bones are in a constant flux with formation and dissolution taking place constantly - day and night.

Be aware that calcium supplements may come with an increased risk of kidney stones and cardiovascular disease. So be careful with the daily mg and have a talk with your doctor. I stress getting your calcium from your foods, its much safer.

Calcium In Body Fluids

Know that only one percent of the body's calcium is in the fluids that bathe and fill your cells. Do you know that this small amount does these things:

  • Helps in the maintenance of normal blood pressure.

  • Has a role in the clotting of your blood.

  • Essential in its role of muscle contraction and therefore for your heartbeat.

  • Allows secretion of hormones, digestive enzymes, and neurotransmitters.

  • Activates cellular enzymes that regulate many processes.

Already you can see its importance and how linked they are in the body.  So because of how important it is blood calcium is tightly controlled.

Calcium And High Blood Pressure Regulation 

A diet that provides the required calcium often reduces blood pressure in both healthy people and those with hypertension. So how can someone with a deficiency in calcium use food to help control their high blood pressure readings?


From the USDA Food Guide an adult between the ages of 19 - 50 years need to consume approximately 1,000 mg/day. If you are 51 years of age and over, you need 1,200 mg/day minimum.  

These foods provide bioavailable calcium and help you to feed your body naturally. So include in your daily diet almond, broccoli, kale, spinach and other green leafy vegetables.

Plant-Based Sources Of Calcium For Optimal Health - That You'll Love

Let’s look at the top 5 plant-based sources of calcium and why they are so important. 

  • Almonds:
    Almonds are a great source of calcium and other beneficial vitamins and minerals. Just one serving (1/4 cup) provides approximately 105 milligrams of calcium, about 10% of the recommended daily value. Almonds are also high in vitamin E, magnesium, phosphorous, zinc, manganese, and fiber – all nutrients that help support healthy bones. I enjoy this nut as a great snack and also add them to my salads, and sometimes to dishes to boost flavor and nutrition.

  • Kale:
    When I initially started eating this vegetable it was bitterish to my tastebud. Now I no longer taste its bitterness and love it. Kale is one vegetable that should be part of your diet if you’re trying to get more calcium. Not only does it contain 45 milligrams per cup, but it’s also packed with antioxidants that help protect against disease. Kale can be added to smoothies or juiced for an extra nutrient boost or tossed into salads for added crunch and flavor.

  • Beansoup. soup
  • Beans and Lentils:
    Beans and lentils are widely known to be excellent sources of dietary fiber and protein. However, these healthful legumes can also be often overlooked as a rich source of calcium. Beans and lentils offer a convenient and easy way to bolster calcium, and they are usually very cost-effective and accessible options that contribute to an overall balanced diet.

  • Tofu:
    Tofu is a soy product made from curdled soy milk and is a great plant-based protein and calcium source. One cup contains about 10% of the recommended daily value for calcium, with about 350 milligrams per serving. Tofu can be used in stir-fries, soups, sandwiches, salads, or any other dish you like. I want to encourage to you to pair it with other plant-based sources such as nuts and seeds to maximize your intake.

  • Seeds And Seed Butters:
    Seeds and their butters are a delicious, nutrient-packed addition to any healthy diet. They are a great source of protein and offer an abundance of zinc, phosphorous, selenium, and other vitamins and minerals. From sunflower seed butter to crunchy pumpkin seeds to creamy sesame tahini, there are plenty of exciting possibilities for a tasty calcium boost.

As you can see plant-based sources are an excellent way to get your daily dose of calcium and are tasty. Almonds, kale, tofu, and other foods like sesame seeds, fortified orange juice, and oatmeal are all great sources that will provide you with plenty of this essential mineral while also supplying additional vitamins and minerals that may be missing from your diet.

If you are still concerned about your calcium and high blood pressure include more calcium-rich foods in your diet along with Citracal Maximum, Highly Soluble, Easily Digested, 630 mg Calcium Citrate with 500 IU Vitamin D3, Bone Health Supplement for Adults, Caplets, 180 Count as a supplement.

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