Cholesterol is a waxy substance that comes from your diet but is also made from scratch by your body. Some people are genetically super-producers; others naturally manufacture pretty meager amounts of the stuff. The two types of cholesterol you need to concern yourself with are low-density lipoprotein LDL and high-density lipoprotein HDL. Most of the LDL swimming through your bloodstream is generated in your liver, a highly creative organ that can make cholesterol out of just about any sort of food. Dump in a load of saturated fat typically from red meat and whole-fat dairy, and it goes to town. Carrying around some extra body fat, especially the type that collects around your tummy, also boosts LDL production. Smoking does too. HDL is the good stuff that works to protect your blood vessels. It works in opposition to LDL, pulling bad cholesterol out of the arteries and taking it back to the liver to be processed and eliminated. In general, the higher the HDL the better.
Smoking does too. Bales, and M. Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. This site complies with the HONcode standard for trustworthy health information: verify here. DASH is high in fiber, potassium, calcium, and magnesium and low in sodium. Understanding Blood Pressure Readings. There is evidence that long-term compliance to diets with reduced saturated fat is poor 11, even with intensive counseling, and that moderate-fat diets may yield better dietary adherence than low-fat diets February Heart and Stroke is involved in developing blood pressure guidelines, which are updated every year. 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. Together with results from the present study, the above findings provide evidence that aspects of the DASH diet can be modified without compromising its benefits on BP or LDL-cholesterol lowering, offering flexibility in food choices for individuals following the DASH diet.
Published: August, Before beginning the DASH diet or making any other dietary changes, talk to your doctor. Although the sodium content of the control diet was slightly higher than that of the 2 experimental diets Table 2, this difference was similar to that observed in the original DASH trial 1. While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices. Direct determination of lipoprotein particle sizes and concentrations by ion mobility analysis. 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. National Center for Biotechnology Information, U.