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What’s The Dash Diet Plan
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A Guide To The Dash Diet For Weight Loss
How the DASH Diet Can Help You Lose Weight, Lower Your Blood Pressure, and Reduce Your Risk of Heart Disease
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This article was reviewed by Samantha Cassetty, MS, RD, a nutritionist and health expert in private practice in New York.
Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and well-being. For more information, visit our medical review board.
Dash (dietary Approaches To Stop Hypertension) Diet Is Effective Treatment For Stage 1 Isolated Systolic Hypertension
The DASH diet, which stands for Dietary Approaches To Stop Hypertension, is exactly what its name suggests: an eating plan designed to reduce or control high blood pressure.
Since its development in the early 1990s, the DASH diet has been endorsed by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce the risk of hypertension and heart disease over time.
Today, nutritionists say the DASH diet is one of the healthiest and most sustainable diets out there. While it’s aimed at people trying to lower their blood pressure, it offers a flexible diet that emphasizes the basics of a healthy diet—so almost anyone can follow it.
Note: There are no food groups restricted by the DASH diet. Instead, the DASH diet emphasizes heart-healthy foods and moderation and informed moderation of foods high in fat and salt.
Dash Diet Plan (dietary Approaches To Stop Hypertension)
The DASH diet provides recommended daily and weekly servings of these food groups. These loose dosage guidelines 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. In contrast, the meal plan limits:
Because excessive sodium intake is associated with increased blood pressure, monitoring sodium intake is important for the DASH diet. Depending on your health needs, you can choose between two different DASH diets when it comes to sodium:
“For too long, we’ve only focused on reducing sodium,” says Lisa Sassoon, a New York University dietitian and clinical professor of nutrition and food. “We now know that getting more of the other minerals found in plant foods is very useful and beneficial.”
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That’s why the DASH diet is based on nutrient-dense, low-sodium foods, such as fruits, vegetables, and whole grains, and emphasizes limiting foods rich in healthy fats, such as polyunsaturated fats and monounsaturated fats.
Note: In addition to monitoring sodium levels, the DASH diet emphasizes eating foods high in potassium, magnesium, calcium and fiber.
Following this logic, the DASH diet targets the sources of coronary heart disease and high cholesterol by reducing the amount of high-fat foods in your diet, such as eggs and other dairy products.
Over the years, there have been many studies linking lower blood pressure to the DASH diet, emphasizing the important impact that diet has on heart health and blood pressure levels.
Blood Pressure Meal Plans
A 2017 study published in the Journal of the American College of Cardiology looked at 412 participants with hypertension or first-stage high blood pressure—and it was clear that eating less salt was directly related to lowering 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 had a greater reduction in systolic blood pressure than those who ate a standard American diet.
What’s more, the higher a person’s systolic blood pressure was at the start of the study, the more improvement they experienced following the low-sodium DASH diet.
For example, people whose original systolic blood pressure was greater than 150 mm Hg experienced a drop of 15.54 mm Hg, while those whose original systolic blood pressure was less than 130 mm Hg experienced a drop of 2.07 mm Hg .
Dash Diet Word Cloud Sphere Concept Stock Illustration
A 2014 review published in the journal Nutrition, Metabolism & Cardiovascular Disease found that the DASH diet was associated with lower diastolic and systolic blood pressure.
And while neither of those studies looked at the diet’s long-term effects on blood pressure, a 2014 study published in the American Journal of Hypertension found that 16 weeks of a structured DASH diet was associated with lower systolic blood pressure over the next eight. . months.
In addition, a 2018 study published in the British Journal of Nutrition that included 1,409 participants aged 24-28 found that the DASH diet may improve cardiovascular health by being associated with higher levels of HDL cholesterol and a lower heart rate. Wave speed, a measure of an individual’s arterial health.
According to the study, cardiovascular health was even better for those who combined the DASH diet with regular exercise.
Lesson Plan 2
“Although the original study looked at the benefits of the DASH diet for hypertension, it’s a diet I recommend to everyone,” says Sassoon.
Sassoon says it’s an easy diet to follow because it’s not very specific and doesn’t have many restrictions, other than cutting back on excess sweets — the NIH recommends no more than five servings of sweets per week.
“The diet is very safe and sustainable for anyone who wants to eat healthier,” says Sassoon. “This is exactly how we would advise all people to eat.”
Important: While the DASH diet isn’t focused on weight loss, Sasson says many people do lose weight on the diet because many eat healthier, less processed foods and cut back on snacking.
The Dash Pyramid
For example, a 2016 study found that the DASH diet was more effective for weight loss than other low-energy diets, especially among participants who were overweight or obese.
Sasson says the DASH diet is also a good way to educate people about healthy eating, especially when many of us eat on the go and choose processed foods.
If you think you might want to try the DASH diet, here’s what a day on DASH might look like:
Note: This is a very flexible diet to suit your preferences and leave room for indulgences. This diet is based on a 2000 calorie intake, if your goal is to lose weight, you may need to adjust the amount of food you eat to reflect your height, weight and activity level.
Pdf) An Optimal Dash Diet Model For People With Hypertension Using Linear Programming Approach
Dietitians recommend the DASH diet to anyone who wants to lower blood pressure in a sustainable and flexible way. You should limit sweet treats to about five servings a week and dairy products to two to three servings a day.
If weight loss is one of your goals, consider consuming calories while following the serving guidelines of the DASH diet. You can also watch your sodium intake to further reduce high blood pressure—between 1,500 mg and 2,300 mg is recommended.
Ashley Lederer is a New York-based freelance writer specializing in health and wellness. Follow him on Twitter @ashladerer
Katie Walsh is a health system associate at the Health Reference Desk. Katie recently graduated from Davidson College where she majored in English and spent most of her time editing the college newspaper and baking at a local coffee shop.
Diet Review: Dash
Health What is the Atkins diet? How does the original low-carb diet work and is it worth trying? DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy eating plan designed to treat or prevent high blood pressure.
The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and dairy products, whole grains, fish, poultry, beans, seeds and nuts. It also contains less sodium; sweets, added sugars and drinks containing sugar; fats; and red meats. This heart-healthy way of eating is also lower in saturated fat, trans fat, and cholesterol, and rich in nutrients associated with lowering blood pressure—especially potassium, magnesium, calcium, protein, and fiber.
Another diet – DASH-Sodium – emphasizes cutting sodium to 1,500 milligrams per day. The DASH-Sodium program also lowered blood pressure in people with high blood pressure.
1/3 cup or ½ gram of nuts 2 tablespoons of peanut butter 2 tablespoons or ½ gram of seeds ½ cup of cooked legumes (dry beans and peas)
Have You Heard Of The Dash Diet? — Healthy Happy Wonderful®
Combining the DASH eating plan with a regular exercise program, such as walking or swimming, can help you shed pounds and keep your weight off long-term. At least 30 minutes of activity a
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