b'DASH for Weight LossWhile the DASH Diet is primarily focused on improving blood pressure, many people find that weight loss is an added benefit. This is because as you gradually switch from more processed fare to whole foods, you naturally eat less. Plus, the DASH diet is high in fiber so it helps you feel full for longer. Since the diet also limits the amount of sugar you consume, you are less likely to experience blood sugar spikes that drive hunger. How well does it work? One small 2020 study of older obese adults found that after following the DASH diet for 12 weeks, the participants lost an average of 6.3 percent body fat. Plus, they saw a significant drop in both their systolic and diastolic blood pressure. Role of Dietary FatStudies show that a diet high in saturated fat and trans-fatty acids can increase blood pressure. Sources of saturated fat include meat, poultry, butter, cheese, whole milk, and coconut oil. Trans fat is a harmful type of man-made fat that is often found in margarine, baked goods, cookies, and crackers. However, not all fats are bad for you. In fact, some fats actually support healthy blood pressure levels. For instance, one 10-week randomized trial found that omega-3 fish oil, which is found in fatty fish like salmon, significantly lowered blood pressure in people with previously untreated hypertension. Other studies show that extra virgin olive oil dramatically lowers resting blood pressure compared to omega-6 oils like corn or canola oil. In one of those studies, people taking antihypertensive drugs were able to reduce their medication dosage by as much as 48 percent.The Potassium/Sodium RatioHypertension is rare in populations with low sodium intakes (less than one teaspoon daily). Yet processed foods, which are widely available in developed societies, contain plenty of invisible sodium. But sodium alone isnt the problemits the combination of too much sodium and too little potassium. When potassium is depleted, the bodys cells gobble up the sodium to make up for the loss. Ideally, a healthy diet should provide about five times more potassium than sodium, a ratio of 5:1. Instead, the typical Western diet includes half as much potassium as sodium (1:2). To prevent and treat hypertension, the Institute of Medicine recommends a daily intake of 50 to 65 mmol of sodium, and a minimum of 120 mmol of potassium. Potassium-rich foods include avocados, bananas, cantaloupe, cooked spinach, honeydew melon, milk, orange juice, potatoes with skin, prunes, raisins, red beans, and tomato juice.BLO OD PRESSURE HEALTH7'