Eating foods rich in potassium appears to keep people from developing high blood pressure. Most people get enough potassium in their foods. Some good sources, shown in the box on the opposite page, are various fruits, vegetables, dairy foods, and fish. Calcium - Some populations with low intakes of calcium have more high blood pressure. You should try to get 800-1,200 milligrams of calcium each day.
Good sources are diary foods such as milk, yogurt, and cheese.
Be sure to choose skim or low fat varieties. Low fat and nonfat diary products have more calcium than the high fat versions. The amount of magnesium consumed through a healthy diet should be plenty. Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans. Large amounts of fish oils may help reduce high blood pressure.