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Heart Healthy Diet Plan To Lose Weight

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Heart Healthy Diet Plan To Lose Weight

Heart Healthy Diet Plan To Lose Weight

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How the DASH Diet Can Help You Lose Weight, Lower Blood Pressure, and Reduce Your Risk of Heart Disease

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This article has been medically reviewed by Samantha Casti, MS, RD, a nutritionist and health professional in private practice in New York City.

Our stories are reviewed by medical experts to make sure you get the most accurate and helpful information about your health and wellness. For more information, visit the Board of Medical Examiners.

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The DASH diet, which stands for Dietary Approaches to Prevent Hypertension, is exactly what its name implies: an eating plan to reduce or control high blood pressure.

Since its development in the early 1990s, the DASH diet has been approved by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce the risk of hypertension and heart disease in people over time.

Nutritionists today say that the DASH diet is one of the healthiest and most sustainable diets out there. Although it’s aimed at people trying to lower their blood pressure, it offers a flexible diet that focuses on the basics of healthy eating – so almost anyone can follow it.

Heart Healthy Diet Plan To Lose Weight

Note: There are no food groups that the DASH diet restricts. Instead, the DASH diet emphasizes heart-healthy foods and high-fat foods and judicious distribution and moderation of salt.

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The DASH diet provides recommended daily and weekly servings of these food groups. These are loose-serve guidelines that make the diet sustainable and flexible, allowing everyone to choose their own meal plan.

The DASH eating plan encourages followers to choose healthy food sources that help manage blood pressure. Conversely, meal plan restrictions:

Because high sodium intake is associated with increased blood pressure, it is important to monitor sodium intake for the DASH diet. There are two different DASH diet paths when it comes to sodium, depending on your health needs:

“A lot of the time we focus on reducing sodium,” said Lisa Sasson, a registered dietitian and clinical professor of nutrition and food studies at New York University. “We now know that adding other minerals to plant-based foods is beneficial and beneficial.”

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That’s because the DASH diet focuses on nutrient-dense foods that are low in sodium, such as fruits, vegetables, and whole grains, and healthy fats like poly and monounsaturated fats. focus on foods that are moderate.

Note: In particular, the DASH diet emphasizes eating foods rich in potassium, magnesium, calcium, and fiber, in addition to watching your sodium levels.

Following this logic, the DASH diet targets the sources of heart disease and high cholesterol by changing how much fatty foods you include in your diet, such as eggs and other dairy products.

Heart Healthy Diet Plan To Lose Weight

Over the years, there has been extensive research related to blood pressure lowering and the DASH diet, highlighting how the diet affects heart health and blood pressure scores.

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A 2017 study published in the Journal of the American College of Cardiology looked at 412 participants with pre-hypertension or first-stage hypertension and found that low salt intake was directly associated with lower blood pressure.

The study found that participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day had significantly lower systolic blood pressure over 30 days than participants who ate the standard American diet.

Also, the higher a person’s systolic blood pressure at the start of the study, the better they appeared to be following the low-sodium DASH diet.

For example, people whose original systolic blood pressure was greater than 150 mm Hg had a reduction of 15.54 mm Hg, compared with 2.07 mm Hg in those whose systolic blood pressure was less than 130 mm Hg.

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A 2014 review in the journal Nutrition, Metabolism and Cardiovascular Disease found that the DASH diet was associated with lower diastolic blood pressure as well as systolic blood pressure.

And while those two studies didn’t examine the diet’s long-term effects on blood pressure, a 2014 study published in the American Journal of Hypertension found that 16 weeks of the DASH diet led to a drop in systolic blood pressure over the next eight. months for

Additionally, a 2018 study published in the British Journal of Nutrition found that living on the DASH diet may improve heart health in 1,409 participants aged 24 to 28 because it lowers HDL cholesterol. Wave speed, a measure of the health of human blood.

Heart Healthy Diet Plan To Lose Weight

The study found that people who combined the DASH diet with regular exercise had better heart health.

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“Although the original study was about the benefits of the DASH diet for hypertension, it would be the diet that I would recommend to everyone,” says Sasson.

According to Sasson, this diet is easy to follow because it’s not very specific and doesn’t have many restrictions, other than cutting out most sweets — the NIH recommends no more than 5 sweets per week.

“The diet is very safe and sustainable for anyone who wants to eat healthy,” says Sasson. “It’s something we recommend everyone eat.”

Important: Although weight loss isn’t the main goal of the DASH diet, Sasson says that many people lose less weight on the diet because many of them eat healthier, less processed foods and reduce snack consumption.

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For example, a 2016 study found that the DASH diet was more effective for weight loss than other low-energy diets, especially for participants who were overweight or obese.

According to Sasson, the DASH diet is a good way to educate people about what healthy eating looks like, especially when so many of us eat and choose processed foods.

If you want to try the DASH diet, here’s what a day on DASH might look like:

Heart Healthy Diet Plan To Lose Weight

Note: This is a very flexible diet that works with your preferences and leaves room for customization. This diet is based on a 2000 calorie intake. If your goal is to lose weight, you’ll need to adjust your intake based on your height, weight, and activity level.

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Nutritionists recommend the DASH diet for anyone who wants to lower their blood pressure in a sustainable and flexible way. You should limit sweet treats to about five times a week and limit dairy products to two to three servings a day.

If weight loss is one of your goals, consider cutting calories in addition to following the serving guidelines of the DASH diet. You can also watch your sodium intake to reduce high blood pressure – 1,500 mg to 2,300 mg is recommended.

Ashley Lederer is a New York-based freelance writer specializing in health and wellness. Follow him on Twitter @ashladerer

Cathy Walsh is a staff health editor for the Health Information Desk. Katie recently graduated from Davidson College, where she studied English, and spends most of her time editing the college newspaper and baking at a local cafe.

Best Mediterranean Diet Meal Plan For Beginners

HEALTH What is the Atkins Diet? How do real low-carb diet meal plans work, and how do you follow the Mediterranean diet if you try it? This simple Mediterranean diet plan with expert tips and easy recipes is a great place to start! Use it as a blueprint to plan your meals and enjoy the delicious flavors of the Mediterranean!

Named the world’s best diet several years in a row by US News & World Report and other expert organizations, the Mediterranean diet is a heart-healthy, balanced diet that includes vegetables, fruits, whole grains, supports legumes and lean proteins. (especially from fish) and good fats like olive oil and nuts.

As a true Mediterranean girl and living the Mediterranean lifestyle, I love sharing my experience and helping others learn this delicious way of eating.

Heart Healthy Diet Plan To Lose Weight

Please note: The information about Mediterranean cuisine is for your general information only. It is not intended as medical diagnosis or advice. Please consult your doctor before trying a new diet or eating method. Never ignore professional advice or delay treatment

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Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

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