Although researchers found the DASH diet lowered blood pressure at all levels of sodium intake studied, the combined effect of reducing sodium intake and DASH diet were greater than either approach alone. In addition to lowering blood pressure in non-hypertensive people, Sacks says this diet gives hypertensive people a second shot at controlling their blood pressure beyond what drugs can do, and many may be able to reduce their dependence on prescription therapies. Sacks says the average American eats about 2 teaspoons of salt a day, much of it from processed foods and not necessarily the salt shaker. The study found lowering that level to about one-half a teaspoon a day produced the biggest benefits in lowering blood pressure. Researchers say one of the major reasons the DASH diet works in reducing blood pressure may be because it's high in potassium, a mineral that is believed to lower bloods pressure by helping the blood vessels stay flexible and helping the kidneys rid salt from the body.
Potassium is found in whole grains, leafy green vegetables and fruits such as bananas and oranges.
Philip Greenland, MD, professor and chair of the department of preventive medicine at Northwestern University, wrote an editorial that accompanied the study in NEJM and says the study emphasizes the impact diet has on health and re-affirms the benefits of sodium reduction. To increase your dairy servings to three a day, try to have one lowfat or fat free dairy serving at each meal. Choose whole-grain foods to get added nutrients, especially the B vitamins. Feed your craving for sweets with fresh or dried fruit or fruit-flavored gelatin.