You may not think about milk when you think about controlling your blood pressure, but clinical trials have shown that including 3 servings of nonfat or low fat dairy products daily, helps keep blood pressure within normal range. This provides about 1000 milligrams of calcium daily.
Dietary sources of calcium (in milligrams):
8 ounces low fat fruit yogurt, 300 milligrams
1.5 ounces cheddar cheese, 306 milligrams
8 ounces 1% milk, 302 milligrams
1 cup 1% fat cottage cheese, 138 milligrams
1/2 cup frozen yogurt, 103 milligrams
1 cup kale, 94 milligrams
1/2 cup broccoli, 21 milligrams
It’s perfectly okay to add some flavoring to milk if you don’t love downing a glass. A glass of chocolate milk is a perfect post-workout drink, or afternoon-pick-me-up. Try to include a dairy serving at two meals daily, and then at snack time. Yogurt, string cheese with fruit makes a great mornning or afternoon snack. For recipes – check out our cookbook which offers recipes that include all aspects of the DASH diet.
Getting your calcium from dietary sources is your goal, but you can ask your doctor about taking a calcium supplement.