4 BLOOD PRESSURE Chapter Two Fortunately, a blood-pressure-friendly diet also supports necessary weight loss, along with healthy levels of blood sugar, lipids, and cholesterol. When you make smart dietary changes, you’re creating a climate in which your body can find overall balance and well-being. “Dietary Approaches to Stop Hypertension”—known as the DASH diet—is widely recommended for hypertensive patients. The DASH diet restricts salt and saturated fat and emphasizes fruits, vegetables, and low-fat dairy products. The Joint National Committee on Prevention, Detection, and Treatment of High Blood Pressure recommends the DASH diet for all hypertensive patients. Specific recommendations of the DASH diet are as follows: • Only 30 percent of total caloric intake from fats. • Eight to 10 servings of fruits and vegetables daily. • Seven or eight servings of whole grains daily. • No more than five servings of seeds and nuts each week. Effect of Diet on Weight If you’re overweight and you start eating a healthy diet, you will lose weight. That may have the biggest impact on blood pressure. The University of Pavia’s Robert Fogari, MD, and colleagues challenged 220 overweight—but not obese—hypertensive adults to lose five percent of their body weight within six months. These men and women had been diagnosed with stage 1 hypertension, which refers to blood pressure between 140/90 to 159/99. After six months, 59 percent of the women and 53 percent of the men had met this goal.A little more than half of that group brought their blood pressure down to a healthy range, below 120/80. The moral of the story? Even modest weight loss—as little as 10 pounds—can normalize blood pressure readings. And we can achieve weight loss through a diet high in fruits, vegetables, whole grains, and low-fat dairy foods and low in fat, sodium, and refined sugar and flour. Role of Dietary Fat To protect our blood pressure and overall health, we need to cut down on saturated fat and trans-fatty acids (also known as hydrogenated fat). Sources of saturated fat include meat, poultry, butter, cheese, whole milk, and coconut oil. Trans fat, a kind of artificial fat, is found in many margarines, baked goods, cookies, and crackers. In 2006, the Food and Drug Administration began requiring mandatory trans-fat labeling. However, not all fats are harmful. The omega-3 fatty acids found in fatty fish like salmon appear to reverse insulin resistance. A 60-day trial among overweight people in Surrey, England, showed an increase in insulin sensitivity, as well as a significant decrease in diastolic blood pressure, with the use of fish oil supplements.