Research
Micronutrients & recovery
The DASH diet (rich in fruits, vegetables, low-fat dairy, fiber, and minerals) produces a potent antihypertensive effect, reducing systolic and diastolic blood pressure more effectively than control diets or single-nutrient interventions.
Adopt the DASH diet: eat 8-10 servings of fruits and vegetables daily, 3 servings of low-fat dairy, and ensure you get enough fiber (31g) and minerals (potassium, magnesium, calcium). This dietary pattern significantly lowers blood pressure, especially if you are hypertensive, and is not overly restrictive.
StrongSupportsVERY_HIGH confidence
Thus the Dietary Approaches to Stop Hypertension (DASH) demonstrates that a diet rich in fruits, vegetables, low-fat dairy products, fibre and minerals (calcium, potassium and magnesium) produces a potent antihypertensive effect.
Why this rating
Based on the multi-centre DASH RCT (Appel et al. 1997) with clear subgroup analyses.
Source
Diet, blood pressure and hypertension
Kjeld Hermansen · British Journal Of Nutrition · 2000
DOI 10.1017/s0007114500001045
narrative_reviewCited 196×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Weight loss of 3-9% body weight significantly reduces systolic and diastolic blood pressure in overweight individuals, with mechanisms involving reduced blood volume, cardiac output, and plasma renin activity.Good
- Reducing sodium intake lowers blood pressure, particularly in hypertensive, diabetic, obese, and elderly individuals, but the effect in normotensive populations is smaller and less consistent.Good
- Potassium supplementation lowers blood pressure, with greater effects in hypertensive individuals and those with high sodium intake.Good
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →