Macro partitioning

Adherence to the DASH diet significantly reduces systolic blood pressure (mean -5.2 mmHg), diastolic blood pressure (-2.6 mmHg), total cholesterol (-0.20 mmol/l), and LDL cholesterol (-0.10 mmol/l) in adults, leading to an estimated 13% reduction in 10-year cardiovascular disease risk.

To lower your blood pressure and cholesterol, adopt the DASH diet pattern: eat more fruits, vegetables, whole grains, and low-fat dairy, while reducing red meat, sweets, and saturated fats. This dietary shift significantly improves cardiovascular risk markers, especially if you have high baseline blood pressure or BMI. You do not need to strictly restrict sodium for the diet to work, nor do you expect changes in triglycerides or HDL.