The Dash Diet Was Developed To Lower The Risk For – Do you want to eat better, but don’t know where to start? Consider the Dietary Approaches to Prevent High Blood Pressure, or the DASH diet.
The DASH diet was originally designed to help lower blood pressure. But studies have also found that the DASH diet is one of the best options for preventing heart disease, stroke, diabetes and some forms of cancer. Research also shows that the DASH plan is safe and effective for short-term and permanent weight loss.
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The best news is that the DASH diet is easy to follow because it doesn’t restrict all food groups. Since this plan focuses on fresh fruits and vegetables, it’s also easy to control your calories. Learn more about the DASH diet below.
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The DASH project is developed by the National Heart, Lung, and Blood Institute, which is part of the National Institutes of Health. This plan helps reduce the risk of serious health problems such as:
On some days you may eat more or less sodium than a group as the plan recommends. But don’t worry. Do your best to keep the average for most days close to the DASH plan level.
Here’s how much of each food group you should eat each day, based on eating 2,000 calories a day.
6-8 servings of whole grains. A serving size is about a piece of bread, 1 ounce of dry cereal or 1/2 cup of cooked rice or pasta.
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4-5 servings of vegetables. A serving size is about 1 cup of raw, leafy vegetables or 1/2 cup of raw or cooked vegetables.
4-5 servings of fruit. A serving size is about a medium fruit. 1/4 cup dried fruit; 1/2 cup fresh, frozen or canned fruit; Or 1/2 cup real fruit juice.
2-3 servings of fat-free or low-fat dairy. A serving size is about 1 cup of milk or yogurt or 1 1/2 ounces of cheese.
Up to 6 servings of lean meats, poultry, fish. A serving size is about 1 ounce of cooked meat, poultry, or fish, or one egg.
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Nuts, seeds, legumes 4-5 servings per week: Serving size is about 1/3 cup or 1 1/2 ounces nuts, 2 tablespoons peanut butter, 2 tablespoons or 1/2 ounce seeds, 1/2 cup cooked, dry Beans or peas.
2-3 servings of fats and oils: A serving size is about 1 tablespoon of soft margarine, 1 tablespoon of vegetable oil, 1 tablespoon of mayonnaise or 2 tablespoons of salad dressing.
Up to 5 servings of sweets per week: A serving size is about 1 tablespoon of sugar, 1 tablespoon of jelly or jam, 1/2 cup of syrup or gelatin, or 1 cup of lemonade. A white circle with a black border around the chevron. Indicates ‘Click here to return to top of page.’
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Dash Diet What You Need To Know From The Scientists Who Designed It
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How the DASH Diet Can Help You Lose Weight, Lower Blood Pressure, and Reduce Your Heart Disease Risk
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This article was clinically reviewed by Samantha Cassetti, MS, RD, a nutritionist and health expert with a private practice based in New York City.
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Our stories are reviewed by medical experts to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our Medical Review Board.
The DASH diet, which stands for Dietary Approaches to Prevent High Blood Pressure, is exactly what its name suggests: an eating plan meant to help reduce or control high blood pressure.
Since its development in the early 1990s, the DASH diet has been recognized by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce people’s risk of high blood pressure and heart disease over time. has been confirmed. method
Today, nutritionists say that the DASH diet is one of the healthiest and most sustainable diets. 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.
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Note: There are no food groups that the DASH diet restricts. Instead, the DASH diet emphasizes heart-healthy foods and smart portions and moderation of foods high in fat and salt.
The DASH diet recommends daily and weekly servings of these food groups. These are loose serving guidelines that make the diet sustainable and flexible, allowing each person to choose their own meal plan.
The DASH eating plan encourages followers to choose healthy food sources that help manage blood pressure. In contrast, meal planning limits:
Because high sodium intake is linked to increased blood pressure, monitoring sodium intake is important for the DASH diet. Depending on your health needs, you can take two different DASH diet approaches when it comes to sodium:
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“For too long we just focused 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 very helpful and beneficial.”
That’s because the DASH diet is built around nutrient-dense foods that are low in sodium, such as fruits, vegetables, and whole grains, with an emphasis on moderate amounts of healthy fats, such as poly- and monounsaturated fats.
Note: In particular, the DASH diet emphasizes monitoring sodium levels, as well as eating foods rich in potassium, magnesium, calcium and fiber.
Following this logic, the DASH diet targets the sources of coronary heart disease and high cholesterol by moderating how much high-fat foods such as eggs and other dairy products are in your diet.
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Over the years, there have been extensive studies linking diet to low blood pressure and DASH, highlighting how diet affects your heart health and blood pressure readings.
A 2017 study published in the Journal of the American College of Cardiology looked at 412 participants with prehypertension or stage one hypertension — and it was clear that low salt intake is directly related to lower blood pressure.
The study found that participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days saw a greater reduction in their systolic blood pressure than participants who followed a standard U.S. Do not eat food.
What’s more, a person whose systolic blood pressure was higher at the start of the study saw greater improvement following the low-sodium DASH diet.
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For example, people whose original systolic blood pressure was greater than 150 mm Hg saw a reduction of 15.54 mm Hg, compared to 2.07 mm Hg in those whose original systolic blood pressure was less than 130 mm Hg.
A 2014 review in the journal Nutrition, Metabolism and Cardiovascular Disease found that DASH consumption was associated with lower diastolic blood pressure as well as systolic blood pressure.
And while none of these studies examined the diet’s effects on blood pressure over the long term, a 2014 study published in the American Journal of Hypertension found that following eight to 16 weeks of the DASH diet lowered systolic blood pressure. were associated with blood pressure. month.
Additionally, a study published in 2018 in the British Journal of Nutrition of 1,409 participants aged 24 to 28 found that following the DASH diet may improve heart health, as it reduces HD belongs to Wave speed, a measure of the health of a person’s blood.
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The study found that heart health was also better for those who combined the DASH diet with regular exercise.
“Although the original research was about the benefits of the DASH diet on high blood pressure, it would be a diet that I would recommend to anyone,” says Sasson.
According to Sasson, it’s an easy diet to follow because it’s not too special and doesn’t have many restrictions other than cutting out most sweets — the NIH recommends no more than five sweets a week.
“The food is very safe and sustainable for anyone who wants to eat healthy,” Sasson says. “This is how we recommend all people to eat.
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Important: Although the main focus of the DASH diet is not weight loss, Sasson says many people lose some weight on the diet because most of them are eating healthier, less processed foods, and cutting back on snacking. .
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 also a good way to educate people about it.
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