High blood pressure: Using the DASH diet

Why does adding more fruits and vegetables and low-fat dairy products to my diet help me lower my high blood pressure?

People who eat mainly processed foods usually get too much sodium and not enough potassium, calcium, and magnesium in their diets. Not getting enough of these nutrients, which come from fruits, vegetables, and dairy products, may contribute to high blood pressure.

Researchers believe that it is the combination of 8 to 10 servings a day of fruits and vegetables and 3 servings of low-fat dairy products that causes the DASH diet to lower blood pressure. Simply adding calcium, potassium, and magnesium supplements to the diet does not lower blood pressure.

Good sources of potassium

All fresh fruits and vegetables and meats are good sources of potassium. Fruit and vegetable examples include:

• Bananas, cantaloupe, oranges, and orange juice.
• Raw or cooked spinach, lima beans, zucchini, broccoli, carrots, cauliflower, and artichokes.
• Potatoes.
• Legumes (cooked dried beans and peas) such as pinto beans, chickpeas, and lentils.

A serving size of fruits and vegetables includes:

• ½ cup fruit or vegetable juice.
• ½ cup raw, canned, or cooked fruits or vegetables.
• 1 medium apple or ½ a banana.
• 1 cup raw, leafy vegetables.

Good sources of calcium

• Low-fat dairy products (yogurt, skim milk, cheese)

A serving size is:

• 1 cup milk or yogurt.
• 1.5 oz (42.5 g) to 2 oz (56.7 g) low-fat cheese.

Good sources of magnesium

• Legumes (cooked dried beans and peas), seeds, and nuts
• Halibut
• Milk and yogurt
• Brown rice and potatoes
• Tomatoes
• Bananas and watermelon
• Leafy green vegetables

A serving size includes:

• ¾ cup cooked dry beans.
• ½ cup brown rice.

Test Your Knowledge

1. A balanced, low-fat diet that contains 8 to 10 servings each day of fresh fruits and vegetables and 3 servings each day of low-fat dairy foods will help me lower my high blood pressure.

1. True
2. False

Continue to How can I make sure I stay with the DASH eating plan?
Return to High blood pressure: Using the DASH diet

Author:	Robin Parks, MS	Last Updated: April 10, 2009
Medical Review:	Caroline S. Rhoads, MD - Internal Medicine Robert A. Kloner, MD, PhD - Cardiology Ruth Schneider, MPH, RD - Diet and Nutrition
© 1995-2009 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.