DASH Diet A lot of diet plans have come and gone, the cabbage soup diet, anyone?) “but, DASH it is here to stop you. The DASH board (the DASH diet) has been around for several years now because it has a strong science to prove that it works.
Cleveland Clinic is a non-profit academic medical center. To advertise on the site, which helps support our mission. We do not make any representations regarding any products or services provided by the clinic that is not associated with Instagram. Politics
To dive into what the DASH diet is and how you can use it to boost your health along with the nutrition of Kate Patton, Med, RD, CSSD, LD.
What is the DASH diet?
A DASH indicates that the dietary approaches to stop hypertension. This meal plan was designed to reduce the risk of hypertension (high blood pressure). High blood pressure affects 1 in every 3 American adults and is a major risk factor for heart disease.
If you’re following the DASH diet, you can consume more potassium, heart-healthy fat. You can also use less sodium, which can help in reducing high blood pressure, and improve heart health.
The advantages of the lines are well-documented. Numerous studies have shown that people who go for DASH can lower blood pressure in a matter of weeks, ” says Patton.
But it’s not just about the rise of blood pressure. The DASH diet can help you lose weight and reduce the risk of certain health problems. Studies have shown that DASH and supplements, can reduce your risks.
Diagnosed with breast cancer.
Cancer (cancer of the large intestine.
Metabolic syndrome is a group of disorders that increase the risk of developing type 2 diabetes, heart disease, and stroke.
The best part is the DASH diet? It is very flexible. “It doesn’t require any special foods, and you don’t have to go hungry or do you treat it,” Patton said. Instead, the DASH recommends, among other things, a heart-healthy diet into your daily routine.
The Food items on the DASH
The DASH diet focuses on the use of a heart-healthy food you may find in the shops. . They are also low in sodium.
When you use the DASH diet, you will have a lot of food:
Nuts, seeds, and legumes.
Low-fat dairy products.
Products used for the reduction of the firing range
DASH recommends limiting the intake of foods that raise your blood pressure. These include:
Fatty cuts of meat, including red meat and skin from poultry.
Full-fat dairy products such as milk, cream, and butter on the side.
Oils that are solid at room temperatures, such as coconut oil and palm oil.
Foods that are high in sugar, such as sweets, pastries, and desserts.
Drinks that are high in sugars, including carbonated soft drinks, fruit juice, and sweetened coffee or tea.
If you use DASH, you don’t have to join any of these products,” says Patton. Instead, take steps in the direction of people to make healthier food choices every day. The plan will also make it easier for you to keep track. For example, consider the replacement of lean meat to once a week.
Most Americans eat more meat than is required by their fruit and vegetable intake. DASH recommends consuming no more than 6 grams of meat per day. Instead, eat more fruits and vegetables, which contain disease-fighting antioxidants, fiber, and other nutrients.
In addition to a DASH of salt
A lot of Americans consume too much sodium (salt). A high sodium diet can increase your blood pressure and reduce the risk of heart disease.
The standard DASH diet lowers the intake of sodium to 2,300 mg per day. However, if you wish to get good results, stick to a low-sodium DASH diet. In accordance with this plan, you will need to consume 1,500 milligrams of sodium or less per day.
The combination of nutrient-rich foods, the DASH, and with a low sodium intake has been proven to have a positive effect on blood pressure. Numerous studies have shown that the DASH diet to lower blood pressure quickly — within about two weeks.
Ways to reduce the sodium
Most of the sodium people consume does not come from the salt shaker. Patton said. Household goods and groceries, and can also be very high in sodium.
If you use DASH, you read the labels of foods in terms of salt, and keep track of how many you have. If you eat out, try these tips