Читать книгу DASH Diet For Dummies - Sarah Samaan - Страница 46

The effect of a strict DASH diet on cholesterol is modest yet still meaningful. In a study comparing DASH to a standard Western control diet, with no weight loss allowed, LDL dropped nearly 11 points. The diet, if followed to the letter, will actually drop HDL a little and have no effect on triglycerides.

If those results sound underwhelming, remember that the great thing about DASH is that you can modify it to suit your needs. For example:

 If your LDL needs some work, back off the red meat, baked goods, and coconut oil, and add in more fiber (oats, beans, apples) and some soy-based foods (such as soy nuts, edamame, and tofu).

 If your HDL is running low, try working in a few more monounsaturated fats and omega-3 fatty acids, found in foods such as olive oil, nuts, and fatty fish.

We show you more ways to make the DASH diet work for you in the recipes in Part 4.