The current Dietary Guidelines for Americans, the American Heart Association, and the Dietary Approaches to Stop Hypertension (DASH) Diet all recommend that you fill your plate with a variety of nutritious choices. Dairy foods, fruits, vegetables, whole grains, lean protein, fish, nuts, and healthy oils can all be part of a heart-healthy diet.
Dairy foods such as milk and cheese are rich in essential vitamins and minerals, including calcium, potassium, and magnesium—a trio that helps to naturally regulate blood pressure. They’re also one of the best sources of vitamin D, which plays a role in blood pressure control. Many of our diets don’t provide enough vitamin D, because there’s a limited number of foods that contain it.
To reap the heart-health benefits of dairy, include at least 3 servings each day. One serving of these dairy products equals:
||1 1/4 cups
||1 ½ ounces
Here are 5 easy ways to give everyday meals and snacks a dairy boost.