Cholesterol is essential for the body, contributes to the structure of cell membranes and makes hormones. However, high levels of bad cholesterol (LDL) or high blood fats can cause serious health problems, clogging the arteries. You can lower your LDL cholesterol levels by following the Dash diet.
Dash is an acronym for the Dietary Approach to Stop Hypertension. This is a healthy eating plan that primarily helps treat or prevent high blood pressure.
The diet includes foods rich in potassium, calcium, and magnesium, all of which lower blood pressure. You also need to limit foods high in sodium, saturated fat, and added sugars.
Research published in the British Journal of Nutrition sought to determine whether the Dash diet helps lower high cholesterol. A systematic review and meta-analysis of randomized controlled trials was performed.
The authors sifted through the Medline, Embase, and Scopus databases and identified 20 reports with more than 1,900 participants.
Conclusion
Research results demonstrate that the Dash diet significantly reduces cholesterol levels. The blood pressure index of the people in the survey decreased markedly.
“The Dash Diet Improves Cardiovascular Risk Factors,” the authors review. More research is needed to determine the effects of the Dash diet on cholesterol levels, but the existing records are encouraging.
A study published in the American Journal of Clinical Nutrition also found that this diet reduced cholesterol levels. A study of 36 participants found that the Dash diet significantly reduced LDL cholesterol.
LDL cholesterol is often referred to as “bad” cholesterol because it sticks to the inside of artery walls, thereby increasing the risk of heart disease.
The Dash Diet
This is a versatile and balanced menu that creates a heart-healthy diet for life.
The Dash diet is rich in vegetables, fruits and whole grains, fat-free or low-fat dairy products, fish, poultry, beans, and nuts. You limit foods that are high in saturated fat like fatty meats and full-fat dairy products.
It is important to choose foods that:
Rich in potassium, calcium, magnesium, fiber and protein
– Low in saturated fat
– Low sodium.
The bottom line of Dash foods is their low salt (sodium) content.
