2-White beans.One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.
Tip: You can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.
3-Pork tenderloin. Three ounces of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day.
Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals.
4-Fat-free plain yogurt.One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium, and 18% of the potassium you need every day.
Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties.
5-Tilapia.Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.
Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn’t threaten stocks of wild fish, according to the nonprofit Food & Water Watch.
6-Kiwifruit.One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.
Tip: Kiwifruit is available year-round in supermarkets, hailing from California orchards November through May and from New Zealand June through October. (Kiwifruit was named after New Zealand’s native kiwi bird, whose brown, fuzzy coat resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.
7-Kale.One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.
Tip: Low in calories, kale is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation. Thin, delicate baby kale leaves are a great alternative for salads.
8-Red bell pepper. One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.
Tip: Red bell peppers keep in the refrigerator for up to 10 days. Store wrapped in a slightly damp paper towel so they don’t dry out. You can freeze extras to use later in cooked dishes.
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Source
http://www.prevention.com/food/13-power-foods-lower-blood-pressure-naturally
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