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Magnificent Magnesium: Transforming Blood Pressure and Boosting Heart Health
By Alpro Pharmacy
June 11, 2024
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“Uncle/Aunty, your blood pressure reading today is very high. Have you been taking your blood pressure medications?” asked the doctor, who just finished examining. If you are familiar with this phrase, that means you are one of those with a high blood pressure condition. It is not easy to manage high blood pressure due to various factors such as genetics, diet, stress, smoking, and sleep. Malaysians love to eat salty food because we have been accustomed to it since childhood, and we all know too much salt mineral consumption negatively impacts our blood pressure. In 2017, The Malaysian Community Salt Survey (MyCoSS) said Malaysians consumed about 7.9g (1.6 teaspoons) daily. This is more than the recommended intake by the World Health Organisation, which is 5.0g.
Managing blood pressure is essential because it lowers the risk of heart disease and stroke. It is common knowledge that these lifestyles—exercise, healthy diet, salt limitation, stress management, and good sleep—can help us control our blood pressure. But today, I wish to share an uncommon knowledge: How magnesium keeps your heart happy!
Have you heard of Calcium?
Yes, it is a vitamin for our bones, while Magnesium is meant for our blood vessels. On top of maintaining our blood pressure normal, providing strong bones, maintaining steady heart rhythm, and even controlling blood sugar! But let’s dive into how magnesium can affect our blood pressure.
Magnesium plays a crucial role in regulating blood pressure through several mechanisms. Firstly, it relaxes the muscles within blood vessel walls, allowing them to widen and accommodate more blood flow, which in turn reduces resistance and lowers blood pressure. Secondly, magnesium helps maintain the right balance of calcium within cells, calcium is involved in muscle contraction, including the contraction of blood vessels. By adjusting calcium levels, it prevents excessive contraction of blood vessels that could otherwise elevate blood pressure. Additionally, magnesium promotes the production of nitric oxide, a molecule that signals blood vessels to relax, further aiding in blood pressure regulation. Furthermore, magnesium has anti-inflammatory properties, this can help combat chronic inflammation, which is linked to high blood pressure.
How to get magnesium from our diet?
Now, you must be wondering how to get magnesium from our diet. Magnesium exists in particular plant and animal foods. If you are a fan of green leafy vegetables, you may opt for spinach, kale, cucumber, or lettuce. You may choose almonds, pumpkin seeds, cashews, or black beans for legumes and nuts. Also, good news to chocolate lovers: dark chocolate also has a high magnesium content! And for those who are too busy to find those magnesium-rich foods, you may opt for magnesium supplementations. However, note that many different types of magnesium are on the market, such as magnesium citrate, magnesium oxide, magnesium glycinate, magnesium malate, and magnesium L-threonate. Magnesium citrate, glycinate, and taurate have higher absorption rates and better cardiovascular benefits.
It is essential to check our blood pressure regularly
You may go to pharmacies for a regular blood pressure check or buy a blood pressure machine to monitor at home. Having a regular check on our blood pressure has many benefits. Firstly, the habit provides an early detection of hypertension (high blood pressure). Hypertension is often called a “silent killer” because it has no symptoms in its early stages. Regular blood pressure checks can help to spot hypertension before it leads to serious health problems such as heart disease, stroke, or kidney disease. Secondly, for individuals already diagnosed with hypertension, regular blood pressure checks help monitor the effectiveness of treatment, whether it involves lifestyle changes, medication, or both. Thirdly, hypertension is often associated with risk factors for cardiovascular disease, such as obesity, diabetes, smoking, and high cholesterol. Regular blood pressure checks provide an opportunity to assess overall cardiovascular risk and carry out preventive measures to reduce the risk of heart disease and stroke!
In conclusion, managing high blood pressure is crucial for maintaining overall health and reducing the risk of heart disease and stroke. While lifestyle factors such as exercise, diet, stress management, and sleep play significant roles, incorporating magnesium-rich foods or supplements can also positively affect blood pressure regulation. Regular blood pressure checks help individuals proactively protect their cardiovascular health. By adopting a holistic approach to blood pressure management, individuals can reduce the risk of cardiovascular diseases and enhance their overall well-being.
Need More Information? Talk to Our Expert!
If you have any questions, please do not hesitate to contact Alpro ePharmacy or visit the nearest Alpro Pharmacy. Our team, consisting of pharmacists, doctors, physiotherapists, nutritionists, audiologists and dietitians, is ready to assist and provide support.
