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High Blood Pressure: Using the DASH Diet
Not eating enough potassium, calcium, and magnesium may help cause high blood pressure. These nutrients come from fruits, vegetables, and dairy products.
Researchers believe that it is the combination of 8 to 10 servings a day of fruits and vegetables and 3 servings of low-fat or nonfat dairy products that causes the DASH eating plan to lower blood pressure. Simply taking calcium, potassium, and magnesium supplements does not lower blood pressure.
Nutrient | Good sources |
Potassium | All fresh fruits and vegetables |
Calcium | Low-fat and nonfat dairy products |
Magnesium | Legumes (cooked dried beans and peas), seeds, nuts, halibut, milk, yogurt, brown rice, potatoes, tomatoes, bananas, watermelon, leafy green vegetables |
Test Your Knowledge
A balanced, low-fat eating plan that contains 8 to 10 servings each day of fresh fruits and vegetables and 3 servings each day of low-fat or fat-free dairy foods will help me lower my high blood pressure.
TrueMany people don't get enough potassium, calcium, and magnesium. Eating 8 to 10 servings each day of fresh fruits and vegetables and 3 servings each day of low-fat or nonfat dairy products can lower blood pressure.
FalseMany people don't get enough potassium, calcium, and magnesium. Eating 8 to 10 servings each day of fresh fruits and vegetables and 3 servings each day of low-fat or nonfat dairy products can lower blood pressure.
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High Blood Pressure: Using the DASH Diet
| By: | Healthwise Staff | Last Revised: April 5, 2011 |
| Medical Review: | E. Gregory Thompson, MD - Internal Medicine Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator | |
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