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For a long time, researchers thought individual nutrients affected blood pressure, such as sodium in foods. Traditionally it was thought that a high sodium diet resulted in high blood pressure, but it appears that sodium’s effect on blood pressure varies greatly among people. This prompted researchers to change the way they looked at diet and blood pressure. The DASH researchers shifted to looking at the role of whole dietary patterns and the combination of certain nutrients specifically a low fat diet rich in potassium, magnesium, calcium and moderate in sodium in foods and their effect on high blood pressure. Keeping sodium levels constant 3, milligrams each day they compared the traditional American diet high in total fat, low in potassium, magnesium and calcium to a diet high in fruits and vegetables still not ideal in calcium or fat levels and to a combination diet the DASH diet – high in fruits, vegetables and low fat dairy foods and also low in total fat from animal products. The combination or DASH diet showed the greatest blood pressure-lowering benefits. In a subsequent study, lowering sodium levels 1, or 2, milligrams in addition to the DASH diet had even greater blood pressure lowering benefits. Most recently, researchers looked at the DASH diets effect on cholesterol values as well. It turns out, those looking to control blood pressure and lower cholesterol levels have even more reason to try the DASH; the DASH diet significantly lowered total and LDL-cholesterol referred to as the “bad” cholesterol levels in subjects with borderline-high and high cholesterol. Depending on your weight, height, gender, age and activity level your calorie needs may differ. Downloadable materials and suggestions on how to start the DASH diet can be found here.
Soft margarine, vegetable oil canola, Sodium light salad dressing. Tips To Reduce Salt and corn, olive, safflower, low-fat mayonnaise. Although there have been several.