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Hi ,
Yesterday, we talked about hidden sodium in ultra-processed food.
Today, I want to talk about the other side of the equation.
Because blood pressure is not just about getting too much of the wrong stuff.
It is also about not getting enough of the right stuff.
Two of the biggest players here are:
These minerals help your body regulate fluid balance, support healthy blood vessel function, support the nervous system, and help the body handle blood pressure more normally.
In plain English:
They help your body relax, regulate, and work the way it is supposed to work.
Now here is where many people go wrong.
They focus only on what to remove.
Less salt.
Less sugar.
Less processed food.
That matters.
But if all you do is remove the bad stuff without adding back the nutrients your body needs, you are still missing part of the solution.
Potassium and magnesium matter because modern diets are often loaded with processed food and stripped of minerals.
That means many people are taking in too much sodium from packaged food while not getting nearly enough potassium and magnesium from real food.
That is a bad setup for blood pressure.
Potassium helps balance sodium and supports healthy fluid regulation.
Magnesium helps support blood vessel relaxation, muscle function, sleep, stress response, and hundreds of important processes in the body.
And when those nutrients are low, the system can become more tense, more reactive, and less resilient.
That is not what we want.
So today’s lesson is not just “avoid the bad.”
It is “feed the body what it needs.”
Where do you find these nutrients?
Good food sources of potassium include:
Good food sources of magnesium include:
You’ll note that an excellent source of both nutrients is wild seafood.
Many people don’t like the taste or smell of seafood. That’s why we created Wild Salmon Roe capsules. It is one of the two best sources of nutrition on the planet. It is whole food, and replaces the need for potassium, magnesium, Omega 3, CoQ10 and other supplements. It’s pure, wild caught salmon roe, freeze dried and put into a capsule. Learn more here.
Today’s action step is simple:
Add at least 2 potassium-rich foods and 2 magnesium-rich foods to your day.
For example:
Breakfast:
eggs with spinach and avocado
Lunch:
salad with salmon, pumpkin seeds, and olive oil
Dinner:
grass-fed meat or fish with roasted vegetables
Snack if needed:
a small handful of almonds or pumpkin seeds
Now one important note:
If you have kidney disease, significant kidney problems, or you have been told by your doctor to limit potassium, do not push potassium intake without guidance.
That caveat matters.
But for many people, the bigger issue is that they are undernourished in the very minerals their body needs to support healthy blood pressure.
This is one more reason real food matters so much.
It is not just about removing harmful things.
It is about rebuilding the system with what it has been missing.
Feed the body well, and it often responds well.
That is today’s challenge.
Dr. Lattanza made a short video about the importance of minerals to managing blood pressure. Watch it here.
To your heart health,
Dr. Jack Wolfson |
