What Is the DASH Diet? A Guide to the Plan for Losing Weight and Lowering Blood Pressure

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What Is the DASH Diet?
Home Health News Weight Loss. The books show you how to add exercise and other lifestyle changes to help lower blood pressure. At the end of the intervention phase, Intake of Healthy Fats There are heart healthy foods that can help promote satiety. Two DASH trials were designed and carried out as multi-center, randomized, outpatient feeding studies with the purpose of testing the effects of dietary patterns on blood pressure. Want to take the DASH diet to the next level? Given that the DASH meal plan cuts out much of sugary and high-fat foods, people may notice that they automatically reduce their intake of calories and lose weight.

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The DASH Diet Eating Plan

Some of the most important health benefits of the DASH diet include its ability to lower blood pressure , aid in weight loss efforts, boost heart health, prevent certain cancers , slow the progress of osteoporosis , protect your kidneys, and help you to avoid diabetes. There seem to be a great number of diets and fads out there that promise to deliver a wide range of health benefits, and while many of them are unproven, the DASH Diet Dietary Approaches to Stop Hypertension has drawn quite a bit of attention and popularity, as well as sponsorship from the American Heart Association and the US Guidelines for the treatment of high blood pressure.

Essentially, the DASH Diet was originally conceived as a way to lower blood pressure hypertension but has since been recognized as being beneficial for a wide array of health concerns. The diet is based on consuming a diet that is high in fruits and vegetables , protein , nuts , beans, seeds , whole grains, and heart-healthy fats.

The diet is also high in fiber foods and provides the proper balance between sodium , vitamins , and minerals to improve hypertension in the body.

Given the wide popularity of the DASH Diet, perhaps we should see why it has received so much attention. The original intention of the diet was to lower hypertension, as the name implies, and it does this by closely monitoring your intake of salt , which can significantly increase blood pressure. The diet also helps to balance the level of cholesterol and dangerous fats in your system, thus preventing atherosclerosis , which can tighten arteries and boost blood pressure, thus putting a strain on the cardiovascular system.

By focusing on vegetables, fruits, protein, and heart-healthy fats, you can quell your hunger, reduce caloric intake, and cut back on obesity. The reason that blood pressure is so dangerous is due to its impact on the heart.

By putting excess strain on the blood vessels and arteries of the cardiovascular system , high blood pressure can significantly increase your chances of strokes and heart attacks.

Furthermore, the high-fiber diet and balanced cholesterol levels will cut down on plaque build-up in the heart, which lowers the chances of heart disease and other complications in that vital organ system. The composition of the DASH Diet means a high content of calcium , protein, and potassium , all of which are essential for preventing or slowing the onset of osteoporosis.

Since healthy weight loss is important to so many people, there was a need to create an easy-to-follow weight loss plan, based on the core DASH diet foods. The heart of the DASH diet is an eating plan rich in fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

These improvements are completely compatible with the newest research on how to have successful, sustainable weight loss. All are based on the science that promotes easily reaching and maintaining a healthy weight. The meal plans in these books are designed to avoid the blood sugar roller coaster that results in cravings. By keeping blood sugar on an even keel, you reduce belly fat, reduce your risk of diabetes or find it easier to manage , reduce triglycerides, improve HDL good cholesterol , and reduce LDL bad cholesterol.

The new plans are not skimpy on protein, so that you maintain more muscle while losing weight, to avoid slowing your metabolism. What is the point of losing weight, if it isn't sustainable? The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity.

Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy.

It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by: The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy.

It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight.

It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. It can be considered to be an Americanized version of the Mediterranean diet, and to be easier to follow, since it has more specific guidelines.

The plan below is for the original DASH diet, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped up versions for weight loss is lower in calories and discourages refined and processed foods, which are mostly empty calories. You can see sample menus for the original plan , the weight loss plan , and vegetarian plan.

Grains and grain products include at least 3 whole grain foods each day.

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