From Medical Correspondent Dr. Steve Salvatore

(CNN) -- Scientists have been fighting over the salt shaker for decades -- ever since early studies linked sodium to high blood pressure.

Many of these studies have since been discontinued, leaving patients confused about how much salt is too much.

Recently, numerous large-scale studies have looked closely at salt and blood pressure and found the problem isn't just too much salt, it's not enough minerals.

"For too long we've ignored the fact that blood pressure regulation is more closely tied to calcium, potassium and magnesium than it ever was to sodium," says Dr. David McCarron of Oregon Health Sciences University.

But don't start pouring on the salt just yet. Many people with high blood pressure still need to cut back on salt.

Dr. David McCarron

"We don't want to abandon the salt message, but we want to expand upon it and say that there are other things that are important, too," says Chris Rosenbloom of the American Dietetic Association.

And the evidence is mounting. A recent article in the journal Science confirms: A salt-restricted diet rich in fruits, vegetables and fat-free or low-fat dairy products provides the greatest reduction in blood pressure.

"The effect of low-fat dairy products and fruits and vegetables appears to be someplace between 10 and 20 times as effective as restriction of salt," McCarron says.

"The guidelines are clear -- three to four servings of low-fat diary products, five to eight servings of fruits and vegetables a day," he says.

Chris Rosenbloom

This week, the American Heart Association's nutrition committee is formally recommending the diet plan to help prevent or lower high blood pressure.

The committee estimates that a reduction of two points in diastolic blood pressure could lower a person's risk of stroke by as much as 15 percent and lower the risk of heart disease by as much as 6 percent.

Most experts agree -- one of the best ways to beat high blood pressure is through lifestyle modifications.

For overall good health, the National Institutes of Health recommends people quit smoking and lose weight if needed.

They also recommend the following:

• limiting alcohol intake to no more than one drink per day;

• increasing physical activity to 30 or 45 minutes most days of the week;

• maintaining adequate intake of potassium, magnesium and calcium;

• limiting salt intake to 2,400 milligrams per day; and

• lowering the daily intake of saturated fat and cholesterol.

Besides lowering high blood pressure, these diet and lifestyle modifications have an added plus, doctors say -- they also help fight osteoporosis and cancer.