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analysis, published in the journal Hypertension, looked at data from 24 randomized controlled trials with a total of 23,858
participants conducted over the past 25
years. Such studies are considered the
gold standard of scientific research and
are designed to elicit cause and effect.
Overall, the net effect of dietary
interventions averaged reductions of 3.07
mmHg for systolic pressure (the top number in a blood-pressure reading) and 1.81
mmHg for diastolic pressure (the bottom
number). The DASH diet produced the
largest improvements in blood pressure:
minus 7.62 mmHg for systolic pressure
and minus 4.22 mmHg for diastolic pressure. Low-sodium, low-sodium/high-potassium, low-sodium/low-calorie and lowcalorie diets were all also associated with
W W W. N U T R I T I O N L E T T E R . T U F T S . E D U
SPECIALREPORT
unsaturated and polyunsaturated fats.
Rich in potassium, calcium, magnesium, fiber and protein.
Lower in sodium.
To learn more about the DASH plan,
see <www.nhlbi.nih.gov/health/healthtopics/topics/dash>.
Heart Association <www.heart.org> recommends seven main ways you can help
control your blood pressure through
smart lifestyle choices:
1. Eat a better diet. The
advice includes eating
a diet rich in: fruits;
vegetables; wholegrain, high-fiber foods;
fat-free and low-fat or
1% dairy products; beans;
skinless poultry and lean
meats; fish, especially fatty fish containing omega-3 fatty acids, such as salmon,
trout and herring (at least twice a week).
Your diet should be low in saturated
and trans fats (replacing these fats with
monounsaturated and polyunsaturated
fats) and sodium, and you should limit
added sugars.
2. Enjoy regular physical activity.
3. Achieve and maintain a healthy
weight.
4. Manage stress.
5. Avoid tobacco products.
6. Comply with medication prescriptions.
7. If you drink, limit alcohol.
JULY 2016
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