Dietary patterns with high intakes of fiber, potassium, magnesium, and calcium are associated with lower blood pressure. The DASH diet provides an ample intake of these nutrients. DASH stands for Dietary Approach to Stop Hypertension. Greatest reduction of blood pressure is brought about by a high dietary intake of fruits and vegetables, lower fat dairy, lean meats, fish and poultry. Consuming a DASH-like diet lowers blood pressure in people with hypertension even when sodium levels are not severely restricted.
People consuming plant-based diets (aka vegetarian) have lower blood pressure than non-vegetarians. Studies that only address the intake of only one of these nutrients have failed to consistently show any benefit on hypertension. This may be due to the cumulative effects of consuming all of these nutrients in a dietary pattern, not just individually or by taking a supplement, that brings about lower blood pressure.
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