Posted by Stuart Firth

In Reply to: What is high in calcium besides Dairy? - Leafy green vegetables, tofu, brocolli, calcium fortified orange juice posted by Alex

>I have mild hypertension and started eating more fruits, veggies and grains.
>Now they say to eat low fat dairy products to get more calcium. I'm not sure
>how much I trust dairy products. What other low fat foods are high in calcium?

It looks like you have been advised to follow the DASH diet (Dietary
Approaches to Stop Hypertension ). This diet is becoming popular with
care providers because it is effective in treating mild hypertension,
particularly as evidence is accumulating that treating hypertension
with drugs is not as effective as previously thought in the prevention
of cardio-vascular disease. One striking feature of the diet is
effectiveness of calcium. I have included below a review of research
into the DASH diet which appeared in the New England Journal of
Medicine.
In answer to your question, whole grains, pulses and green vegetables
are the good non-dairy sources of calcium. The best source is canned
fish with bones such as sardines and pilchards, which contain nearly
400 mgs. of calcium per 100 grams. Don't let the fact that they are
oily fish put you off. They are low in saturated fat and an excellent
source of the very long chain omega 3 polyunsaturated fatty acids, EPA
and DHA, which, are protective against heart and other chronic
diseases.
My own personal preference is for a supplement of 500 mgs. calcium
with 250 mgs. magnesium. The magnesium is important as it increases
calcium absorbtion and transport, and may reduce the risk of heart
disease by reducing or preventing the calcification of arterial
plaque.

Stuart Firth
Devon UK

Lower Sodium Intake or Raise Calcium?
A study published recently calls into question the conventional wisdom
of recommending sodium restriction as a treatment for hypertension. In
an analysis of data from the Dietary Approaches to Stop Hypertension
(DASH) study, Stamler et al found that a low-fat diet rich in fruits,
vegetables, and dairy products significantly reduced blood pressure in
the absence of weight loss or sodium restriction. Participants -- 459
adults with mild hypertension (systolic 140-159 mm Hg, or diastolic
90-99 mm Hg, or both) -- were randomized into three groups: One group
received a control diet (a "typical" U.S. diet, with four servings of
fruits and vegetables and a half-serving of dairy products); one group
received a diet richer in fruits and vegetables (8.5 servings a day);
and one group received the DASH diet (lower in saturated fat than the
other two, with almost 10 servings of fruits and vegetables and two
servings of dairy products).

The Group 2 diet rich in fruits and vegetables helped to reduce
systolic blood pressure by 2.8 mm Hg and diastolic by 1.1 mm Hg. The
Group 3 DASH diet was even more effective, reducing blood pressure
overall by 5.5 mm Hg (systolic) and 3.0 mm Hg (diastolic). And in
subjects with blood pressure in the higher range, the DASH diet was
the most effective of all, reducing systolic by 11.4 mm Hg and
diastolic by 5.5 mm Hg. Effects were apparent within two weeks. The
high consumption of calcium in dairy products in the DASH diet was the
biggest difference between it and the other diets; this confirmed
results of other studies showing that hypertension may be related more
to low calcium intake than to high sodium intake. However, the
investigators pointed out that effects of the DASH diet "may be due to
nutrients we may be completely unaware of." (Appel LJ et al. N Engl J
Med. 1997;336:1117-1124.)

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