DASH diet stands for Dietary Approaches to Stop Hypertension. This is not a weight loss diet plan but taking this diet has shown to shed a few pounds due to healthy diet planning and the scheduled amount of limited calorie intake.
This diet helps to lower blood pressure without medication in research sponsored by the National Institutes of Health. This diet helps to reduce sodium in your diet and also encourages to eat a variety of foods rich in nutrients that help lower blood pressure.
Following this diet, we can reduce the blood pressure by 14 mm-Hg in just 2 weeks. This diet also helps in preventing osteoporosis, cancer, heart disease, stroke and diabetes as per mayo clinic.
DASH Diet: Sodium levels
DASH DIET contains two types according to sodium content
- Standard DASH Diet. : We can consume about 2,300 milligrams (mg) of sodium a day.
- Lower sodium DASH Diet. : consume up to 1,500 mg of sodium a day.
The normal amount of regular diet contains an amount of 3,400 mg of sodium or more. comparatively the DASH diet have relatively low sodium content.
DASH Diet: What to eat
Both versions of the DASH diet contains whole grains, fruits, vegetables, and low-fat dairy products, fish, poultry and legumes, and a small number of nuts and seeds a few times a week.
The recommended dietary calorie uptake from each serving is about 2000 calorie per day DASH diet.
1. Grains: 6 to 8 servings a day
Look for products that are labeled as 100% whole grain or whole wheat. The grains include bread, cereal, rice, and pasta since the grains are low in fat- they help in keeping the body healthy.
Diet with the grains includes 1 slice whole-wheat bread, 1-ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
2. Vegetables: 4 to 5 servings a day
Vegetables include tomatoes, carrots, broccoli, sweet potatoes, greens. These vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium.
Diet with vegetables includes 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.
3. Fruits: 4 to 5 servings a day
Fruits contain vast amounts like minerals and vitamins. this can be included as a healthy part of a meal or snack. They’re packed with fiber, potassium, and magnesium and are typically low in fat.
Diet with fruits includes one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice…
4. Dairy: 2 to 3 servings a day
The dairy products that you choose should be low fat or fat-free like low-fat Milk, yogurt, cheese, and other dairy products. Dairy contains high amounts of calcium and vitamin D that helps in maintaining strong bones.
Dairy products intact can include 1 cup skim or 1 percent milk, 1 cup low-fat yogurt, or 1 1/2 ounces part-skim cheese.
5. Meat, poultry, and fish: 6 one-ounce servings or fewer a day
Meat can be a rich source of protein, B vitamins, iron, and zinc. Choose lean varieties and aim for no more than 6 one-ounce servings a day. Cutting back on your meat portion will allow room for more vegetables.
This diet includes 1 egg or 1 ounce of cooked meat, poultry or fish.
6.Nuts, seeds, and legumes: 4 to 5 servings a week
Serving sizes are small and are intended to be consumed only a few times a week because these foods are higher in calories. these food include Almonds, sunflower seeds, kidney beans, peas, lentils
These foods are a good source of magnesium, potassium, and protein and also full of fiber, phytochemicals that may protect against cancer.
Diet with legumes and nuts include cup nuts, 2 tablespoons seeds or nut butter, or 1/2 cup cooked beans or peas.
7.Fats and oils: 2 to 3 servings a day
DASH diet limits the total amount of fat to be less than 30 % of daily calories from the fat. An increase in the amount of fat can cause various health issues like heart disease, diabetes, and obesity.
The diet includes one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
8.Sweets: 5 servings or fewer a week
Taking a limited amount of sweet is of no wrong in the DASH Diet. Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar
Sweet serving includes 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
Alcohol and Caffeine
Drinking too much alcohol and caffeine-containing drinks (coffee and tea) increases blood pressure. As per American society the recommended uptake of alcohol no more than two drinks a day and women to one or less.
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