One in three adults has high blood pressure, or hypertension, which is a major risk factor for heart disease and stroke. Lifestyle changes, including diet, are an important part of any plan to achieve and maintain a healthy blood pressure.

The DASH eating plan

The DASH (Dietary Approaches to Stop Hypertension) eating plan, which includes 2 to 3 daily servings of dairy foods and 8 to 10 daily servings of fruits and vegetables, is recommended by the 2010 Dietary Guidelines for Americans, the National Heart, Lung and Blood Institute and the American Heart Association to prevent and control high blood pressure.

Dairy foods are an integral part of DASH because they contain a trio of minerals - calcium, potassium and magnesium - that play an important role in maintaining healthy blood pressure.

Ease the pressure

• Start with a DASH breakfast by mixing low fat or fat-free yogurt with fresh or dried fruit and a whole grain item, such as cereal or granola.
• Toss a salad of dark green spinach, cherry tomatoes, orange or yellow peppers and purple onion. Top with a serving of reduced-fat cheddar cheese for high-quality protein and calcium.
• Load up sandwiches with crisp romaine lettuce, tomato slices, cucumbers, onions or any other veggies that suit your taste buds. Wash it down with an ice-cold glass of nutrient-rich, low fat or fat-free milk.