Even small increases in blood pressure above the optimal level below 120/80 mm Hg is unhealthy. The higher above normal, blood pressure, the greater the health risk.
In the past, researchers have examined various individual nutrients - like calcium and magnesium - to find clues about what affects blood pressure. These studies were mainly nutritional supplements, and their findings were inconclusive.
Then, scientists supported by the National Heart, Lung, and Blood (NHLBI) tested nutrients as they occur together in foods. The results were dramatic. The trial, called «DASH» (Dietary Approaches to Hypertension Stop), found that elevated blood pressure can be reduced by a diet low in saturated fat, total fat and cholesterol and rich in fruits, vegetables and low in fat dairy foods.
The program is rich in magnesium, potassium and calcium, and protein and fiber.
DASH Research involving 459 adults with systolic blood pressure less than 160 mm Hg and diastolic pressure of 80 to 95 mm Hg. Approximately half the participants were women and 60% African Americans.
DASH compared three eating plans:
A plan similar in nutrients to what many Americans consume.
A plan similar to what Americans consume but higher in fruits and vegetables.
A "combination" plan (diet DASH).
All three projects used about 3,000 milligrams of sodium daily - roughly 20% below the average U.S. adult. None of the plans was vegetarian or used specialty foods.
The results showed that both the fruit / vegetables and plans together reduced blood pressure, but the plan combination had the greatest impact. The DASH diet lowered blood pressure an average of about 6 mm Hg for systolic and 3 mm Hg for diastolic. It worked even better for people with high blood pressure - systolic decreased an average of about 11 mm Hg and the diastolic about 6 mm Hg. Moreover, the reductions came in just 2 weeks from the start of the diet. iPad 3 news
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