Back in 1992, the National Institutes of Health funded funding to see if changing people’s diets could help lower their blood pressure. They found that by choosing the right foods, people can reduce systolic blood pressure (the first number) by 6 to 11 mmHg.
Healthy blood pressure levels are important. “High blood pressure puts you at risk for stroke and other conditions like heart disease,” said Karen Essell, a New York-based registered dietitian and author of “Healing Superfoods for Anti-Aging”.
What is the DASH diet? The DASH diet is for a dietary approach to prevent hypertension. And as it turns out, the DASH diet also brings other health benefits. It can help prevent osteoporosis, cancer, diabetes, kidney stones and depression.
What is the DASH diet? This is a plant-focused eating plan – think of fruits and vegetables, low-fat and non-fat dairy, lean meats, fish, poultry, whole grains, and heart-healthy fats. It limits red meat, salt, excess sugars and fats.
How does the DASH diet work?
The typical American diet is high in processed foods, which are generally high in sodium. The DASH diet replaces processed foods with healthy, whole foods so that sodium levels are low.
And it emphasizes high-calcium, high-potassium foods that help bring down blood pressure. “It’s high in nutrients that support healthy blood pressure levels,” Samantha Cassatti, a registered dietitian based in New York City and co-author of “Sugar Shock,” told Today.
To eat in line with the DASH diet, you start with your daily calorie requirement. That number comes from your age, activity level, and weight loss goals. Then, you eat servings from multiple food groups every day to meet that calorie goal.
What does research say about the DASH diet?
“This diet has more statistical evidence than any other diet,” Ansel said. “There are dozens of studies showing what it can do for your health. There is a lot of science behind this. “
- Lower your blood pressure. Five studies funded by the National Heart, Lung, and Blood Institute found that the DASH diet reduced blood pressure and bad cholesterol.
- Reduce your heart failure risk. A 13-year study found a reduced risk of heart rate in the DASH diet.
- Cut your risk of diabetes. The study of over 40,000 men found that the DASH diet helped reduce the risk of diabetes.
- Help you maintain your weight. A 30-month study found that people who lost weight were able to keep it off with the DASH diet.
- Reduce your risk of heart disease and stroke. A 24-year study found that the DASH diet reduced the risk of heart disease and stroke in women.
Is the DASH Diet a Good Option for You?
What are the DASH diet pros and cons? The DASH diet is a healthy diet plan for many people. It is a top choice for those who want to lower their blood pressure or reduce their risk of heart attack.
Two to three servings of dairy foods are made in the DASH diet menu plan, so this is not a very good option for vegetarians, people who don’t like dairy, or people who avoid dairy foods for environmental reasons Huh.
If you are accustomed to eating too much processed food or fast food, then you want to gradually transition to the DASH diet. “If you’re not using fiber – if you don’t eat a lot of fruits, vegetables, beans, and whole grains – you’re probably going to be very uncomfortable. Start slowly and get bacteria from your digestive system and gut. Give time to
With the DASH diet for beginners, you can start by adding more vegetables, switching to low-fat dairy foods, and cutting back on meat.
The diet focuses on servings, so you have to focus on serving size and keep track of what you are eating, at least until you get accustomed to the plan. “If you want it to follow a tee, you have to stay on top of it,” Cassatti said. “Over time these things become more natural.”
This diet may not be suitable for people with advanced kidney disease, according to Ansel, so those people should consult their doctor before trying DASH.
What do you eat on the DASH diet?
With the DASH diet, what you eat is based on how many calories you should take. According to the Mayo Clinic, for 2,000 calories per day, your DASH diet food list may include:
- 6 to 8 servings of grains, mostly whole grains
- 4 to 5 servings of vegetables
- 4 to 5 servings of fruit
- 2 to 3 servings of dairy
- 2 to 3 servings of fat and oil
- Serve up to 1 lean meat, chicken or fish
- 4 to 5 servings of nuts, seeds and legumes a week
- Up to 5 servings dessert a week
- Do not drink more than 1 alcoholic a day for women or 2 for men
What is not allowed on the DASH diet? It limits processed foods, fat, meat, excess sugar, alcohol, and sodium.
Sodium plays a large role in blood pressure control. So, there are two versions of the DASH diet. The standard version allows 2,300 milligrams of sodium a day. The lower sodium version limits it to 1,500 mg per day.
On a typical day, you can eat:
- Breakfast: Uncooked oatmeal made with low-fat milk, nuts and fruits
- Lunch: Chilled tuna pasta salad prepared with broccoli, tomatoes, feta cheese and whole wheat pasta, plus a side of berries.
- dinner: Grilled shrimp served with whole wheat, roasted cauliflower and a side salad
- Snack: 1 medium apple and a cappuccino (decoction if you want)
Dashdiet.org offers more DASH diet meal plans and DASH diet recipes.
Can you lose weight on a DASH diet? The diet is not designed for weight loss, but by following it you can make healthy food choices. To follow the DASH diet for weight loss, you may need to limit your total calories.
DASH is similar to diet:
Is the DASH diet effective over the long term?
“It is a very good eating pattern and there are so many foods to choose from. You can follow this for a long time.
It proves to be helpful in reducing blood pressure in the long term. It can also help prevent heart disease, stroke, cancer, diabetes and osteoporosis. This can help you maintain a healthy weight over time.
Talk to your doctor before starting a DASH diet or any other diet – your doctor may recommend the best eating plan for you based on your health needs.