DASH Diet: Diet For Your Better Health
By NutrioTalk
Are you struggling to cure hypertension or high blood pressure? Well, choosing the right diet and food might lower your blood pressure. These days, health experts recommend the DASH Diet (Dietary Approaches to Stop Hypertension) to lower your blood pressure and stop hypertension.
Dietary Approaches to Stop Hypertension, or DASH diet, is suggested for people who want to prevent or treat hypertension, also known as high blood pressure. According to a study, the DASH diet has been effective in lowering blood pressure and blood lipid level, while reducing the risk for cardiovascular disease. The DASH Diet is full of nutrients good for your heart and health.
The DASH diet benefits people with hypertension, and it has also been proven to help reduce waistlines. The Dash Diet promotes a balanced diet with portion control. The DASH diet focuses on fruits, vegetables, whole grains, low-fat milk products, and lean meats. Additionally, the DASH diet encourages limiting added sugar intake (including sugar-sweetened beverages) and foods high in saturated fat, such as fatty meats, full-fat dairy, and tropical oils like coconut oil.
The DASH Diet aids in weight loss and lowers hsCRP levels relative to usual diets compared to other diets.
With the DASH Diet, you need to limit your sodium intake to less than 1,500-2,300 milligrams (mg) per day.
Benefits of Dash Diet
1. Rich in Fruits and Vegetables
The Dash Diet focuses on eating more vegetables and fruits every day. Fruits and vegetables are a great source of fiber, and you must include them in your diet routine.
2. Lowers Blood Pressure
According to a study, the DASH Diet helps lower blood pressure, thus preventing cardiovascular disease. While keeping hypertension at bay, it also ensures weight loss while providing all the necessary nutrients to the body.
3. Rich in Fruits and Vegetables
The Dash Diet focuses on eating more vegetables and fruits every day. Fruits and vegetables are a great source of fiber, and you must include them in your diet routine.
4. Lowers Blood Pressure
The DASH diet is effective in lowering blood pressure, thus preventing cardiovascular disease. While keeping hypertension at bay, it also ensures weight loss while providing all the necessary nutrients to the body.
5. No supplements
The Dash Diet does not encourage any special foods or supplements. You don’t need to take any other supplements while following the DASH Diet.
6. Diabetes-Friendly
The Dash Diet also eliminates sugar from the diet plan, making it diabetes-friendly. Some various fruits and vegetables wouldn’t deprive me of any sweet cravings!
7. Reduction in the Incidence of Chronic Disease
The DASH diet has also shown a reduction in the incidence of colorectal cancer and chronic liver disease, diverticular disease, and celiac disease to some extent.
8. Improve Bone Strength
According to Jyoti Pachisia, Dietitian and Nutrition Consultant, the DASH diet also helps improve bone strength and prevent osteoporosis because of increased calcium intake. DASH diets also help reduce uric acid levels, reducing the risk of gout among people.
The DASH diet is a low- to moderate-fat, high-complex-carbohydrate diet with an emphasis on a daily intake of fruits, vegetables, whole grains, low-fat and non-fat dairy, lean meats, and poultry, seafood, nuts, seeds, and legumes. The fat content of the DASH diet is predominantly monounsaturated rather than saturated, which is an added benefit to reducing the incidence of obesity.
How to Incorporate the DASH Diet Into Your Everyday Routine?
Start with small and achievable goals. These are a few tips that you can incorporate into your everyday routine to follow the DASH Diet.
• Snack on a variety of fruits. Try fruit that is ready to eat, like apples, bananas, and grapes. You can also opt to drink fresh fruit juices.
• Eat casseroles, pasta, stir-fry dishes, and more vegetables, beans, and grains.
• Eat a plate full of steamed vegetables while having your lunch.
• Eat whole-grain foods whenever you can. Whole grains aid in satiation and add fiber to your diet.
• Include low-fat milk with meals. Replace sweetened drinks with low-fat milk.
• Slowly reduce your portion size of the meat, poultry, or fish. Instead, try to fill up your plate with more vegetables.
• Include low-fat yogurt or a small piece of low-fat cheese in your diet.
• Take the saltshaker off the table. Reduce the salt intake by half. Use herbs and spices to add flavor to your foods instead of salt.
• Avoid processed foods.
• Avoid fried foods. Opt for roasted or steamed foods.
The DASH diet is generally formulated for people with high blood pressure or suffering from hypertension. This diet is an excellent way to take appropriate nutrition as it promotes the intake of whole foods and urges you to cut down on high-sugar, high-starch, and high-fat foods.
If you want to lower your blood pressure, you should combine the DASH diet with other healthy lifestyle routines. Increase your exercising time, reduce alcohol and caffeine intake, and manage stress levels. Smoking cessation and adequate sleep are also encouraged and can benefit your overall health.
You can always consult a dietitian or nutritionist to get a customized diet plan and stay fit and healthy!
