Doctors at Johns Hopkins Medical Institutions say that diets rich in potassium not only reduce blood pressure, they blunt the rise in blood pressure that occurs in response to sodium intake.

According to John Appel, professor of medicine, epidemiology, and international health at Johns Hopkins, high intakes of potassium also reduce bone loss and can prevent kidney stone recurrence in men and women.

Dietary guidelines developed by American and Canadian scientists and released in 2004 recommend that people get 4,700 milligrams of potassium each day from fruits, vegetables, and juices.

A cup of baked acorn squash has about 900 milligrams. A banana has 900. Other good sources are spinach and other dark leafy greens, cantaloupes, oranges, tomatoes, winter squash, potatoes, beans, almonds, and dairy products.

People taking medications for kidney problems or high blood pressure should be careful to follow their doctors' advice concerning potassium.