Blood pressure is an ailment that causes many people to worry. The numbers are alarming and people look for ways to lower their blood pressure. The DASH diet is one of the many diets that people use to try and lower their blood pressure.
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. It is a diet that has been specifically designed to lower blood pressure. The diet is low in sodium, saturated fat, and total fat. It is high in fruits, vegetables, and whole grains.
How does the DASH diet work?
If blood pressure levels need to be lowered, the DASH diet utilises a mix of healthy eating and weight reduction. The diet is high in nutrients that help with blood pressure management. It’s also low in salt, which may aid in lowering blood pressure.
The advantages of choosing the DASH diet
- It’s specifically designed to lower blood pressure
- It is not a short term fad diet but it works long term
- The diet is rich in nutrients
- It is low in salt,
- It is easy to follow
- It is backed by scientific evidence
What are the disadvantages of the DASH diet
The problems with this sort of diet are few unless you’re seeking a quick fix. It also contains many fruits and vegetables that some people might find objectionable. Otherwise, this is one of the finest diets for long-term success.
Does it help in weight loss?
The DASH diet can help with weight loss, but it is not a weight loss diet. It is a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and low-fat dairy products.
Describe the DASH diet eating plan
- Including whole grains, frits, and vegetables into your daily diet
- Incorporating low-fat dairy products and also including fish, poultry, nuts, and vegetable oils in your diet
- Avoid or try portion control with foods like red meat or meat with lots of fat, dairy milk that is full of fat, and also better to avoid tropical oils like coconut oil. For example it’s better to avoid junk foods like orange chicken because calories in orange chicken can hamper with your dieting practices
- Try avoiding sugary beverages or your favorite sweets
The things you need to know when on a DASH diet
- A serving of fruits are also a must and if you are using canned make sure it has no added sugar
- Portion control is a must, eat your favorite butter or salad dressing but in moderation
- Limit your meat consumption, especially red meat, foods like Sausage Spinach Gruyere Chicken are high in sodium and are not an ideal food when you are on a DASH diet. calories in Sausage Spinach Gruyere Chicken come from a bad fat source so better to avoid it.
The DASH diet specifications
- 7-8 servings of grains per day
- 4 to 5 servings of fruits and vegetables per day
- Dairy products with low or no-fat: 2-3 servings per day
- Poultry, fish, and lean meat: 2 or fewer servings per day
- Nuts, seeds, and dry beans: 4-5 per week
- Fats and oils: 2-3 servings per day
- Sweets: 5 per week or less
- Salty foods: limit your intake
- Alcohol: limit your intake to no more than 2 drinks per day for men and 1 drink per day for women
To conclude
The DASH diet is an excellent way to lower your blood pressure and improve your overall health. The eating plan is easy to follow and packed with nutrients that are essential for good health. The diet is also low in salt, which may help to further lower blood pressure. If you are looking for a healthy way to lose weight, the DASH diet may be a good option for you.
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