Fran Sutherlin is a Colorado based registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She came up with a very clear set of recommendations to meal plans to those with hypertension. She says that to lower your blood pressure, you should reduce your sodium intake from processed and packaged foods. Beyond dairy, kale, turnip greens, broccoli, brussel sprouts, and cabbage are high in calcium. Alternatively, you can choose canned fish (with bones) such as salmon, sardines, and mackerel. Foods high in magnesium are deficient in magnesium, a mineral we need. Among the foods that contain magnesium are spinach, kale, arugula, Swiss chard, lentils, white and black beans, almonds, cashews, pumpkin seeds, Brazil nuts, barley and quinoa. It may also benefit you to take a magnesium supplement along with your diet, but do not forget to take zinc as well. Cantaloupe, watermelon, strawberries, prunes, prunes, prunes, and dates are excellent sources of potassium. Potassium is found in peas, spinach, tomatoes, turkey, and turkey. If you consume three of these items each day, you probably don’t need a potassium supplement. Those with kidney disease or heart disease should monitor their potassium intake
