DASH – Dietary Approaches to Stop Hypertension, is a high-quality diet that claims to have numerous health benefits. It was originally designed for people living with health conditions like high blood pressure, diabetes and obesity. The Dash diet has been ranked the best diet for the seventh time in seven years in reports from around the world. Claims also support the contention that the Dash diet is the best for diabetes, healthy eating and heart health. It is rich in vegetables, fruits, minerals and whole grains.
The Dash diet is a dietary recommendation specifically designed to reduce and prevent high blood pressure (hypertension) and diabetes. The dash diet involves an eating plan that has been specially designed to lower blood pressure. It has been found to be effective for weight loss as well. It helps to reduce cholesterol levels and promises to help lower blood sugar. People on the DASH diet have a lower risk of developing diabetes and heart conditions. This amazing and balanced dieting plan can be used as a long-term healthy eating plan.
WHO ARE THE MAKERS?
The Dash diet was developed by professional doctors and has been in existence for around 20 years. It is also highly recommended by many health care practitioners. It was initially developed by the U.S. National Heart, Lung and Blood Institute. The Dash diet was developed as a way to help reduce blood pressure and high cholesterol. This diet plan was also crafted to increase people’s consumption of vegetables and fruits.
- The DASH diet is now a well-known eating plan and has maintained this profile over the years.
- The DASH diet is a strict eating plan that requires the consumption of fresh and natural foods.
- It lays more emphasizes on the benefits of consuming foods that are high in protein and fats.
- This diet also necessitates the intake of plenty water which promises to fill users up without depending on sugary, calorie-dense processed drinks.
- It encourages users to reduce intake of foods that are high in saturated fats, trans fat and cholesterol
- This diet was originally developed by medical professionals.
THE DASH DIET PLAN: HOW DOES IT WORK?
The DASH diet helps in lowering blood pressure while encouraging the intake of key nutrients like potassium, calcium and magnesium. These key nutrients can be attained by consuming more fruits, vegetables and low-fat or nonfat dairy in your everyday diet. The Dash diet moderates fat intake and is high in fiber. It is rich in potassium but not exactly low in sodium. This diet encourages users to minimize sodium intake and consume varieties of fruits and vegetables rich in nutrients.
For anyone planning to adopt this diet plan, be ready to follow the entire guidelines that comes with the diet for optimum benefits. The plan is rich in fruits and vegetables, low in fat, contains whole grains, lean meat, fish, poultry, nuts and beans. Many users have noticed additional benefits by lowering their sodium or salt intake.
You can follow these guidelines for your DASH diet eating plan:
You can eat as much no-sugar gelatin and non-starchy vegetables as you like.
Avoid starchy foods, sugary foods, alcohol and caffeine.
Breakfast: Omelet, 2 slices of whole wheat toast with jam spread, with either a small portion of mixed berries, a small glass of fruit juice, or a homemade latte made with espresso and skimmed milk.
Lunch: Whole grain sandwich bread with ham spread, low-fat cheese, cabbage, tomato, mustard and a serving of fruit.
Dinner: Salmon fillet with sweet potato mash, steamed broccoli and mixed greens or a slice of Italian bread and frozen yogurt.
Snacks: A small portion of hazelnuts, a small portion of cantaloupe melon or fat-free yogurt.
There are various recent fads versions of the Dash diet that encourage consumers to do away with natural sugars, such as fresh fruits. These fruits are rich in fiber and are good natural sources of sugars that curb the desires for other sweet foods and dairy (for people with lactose intolerance).
- The Dash diet is plant-based diet that supports both vegetarians and non-vegetarians.
- It helps lower cholesterol.
- It can aid in weight loss.
- It reduces high blood pressure.
- It reduces the risk of heart failure, stroke and heart disease.
- It helps to curb the appetite.
- The Dash diet encourages users to embrace healthy eating habits while discouraging the consumption of processed foods that are high in sugar, fats and salts.
- The Dash diet is very easy to follow due to its specific guidelines.
- This diet plan has been evaluated for its performance; and in many cases the findings proved that adherence to the diet produced record reduction rates of heart attack, heart failure, stroke and the risk of diabetes.
- There is no record of any side effects following adoption of this diet plan.
- It is not particularly low in sodium.
- “I have been following this diet for 3 months. I lost 23 pounds, 5% from my body fat and 4.5 inches from my waist. I have been struggling with my weight for years. This diet has helped me have some successes.”
- “My doctor recommended this diet. I failed a few times before starting it, but after following it consistently for a month I lost 20 pounds so far.”
- “This diet is so successful that my blood pressure dropped so low I had to stop taking my medication.”
- “This is the best diet there is available. I was happy with results after two weeks. I was ecstatic after the first month.”
- “My doctor recommended this diet. No one ever believes that a diet can work, but this one sure does. I saw results almost immediately.”
VERDICT – APPROVED
This diet plan is all about sticking to a diet plan which in turn aids in combating and preventing health related problems. It is highly recommended by nutritionists and enjoys numerous backings. This diet plan makes both medical and scientific sense and enjoys the approval of many medical practitioners as a way to reduce blood pressure. It is for these reasons, that we approve the Dash diet as a healthy eating plan for those trying to lose weight and/or for those wishing to get heart healthy. The Dash diet encourages healthy ways of eating and promotes good health.