DASH Diet User’s Guide
The DASH Diet means dietary approaches to stop hypertension. The National Heart, Lung, and Blood Institute promote this diet to prevent or stop hypertension.
The DASH Diet emphasizes on foods you need to eat to avoid or stop hypertension, aka high blood pressure.
Some of the foods you should eat include low-fat dairy, lean protein, whole grains, veggies, and fruits.
These foods are high in nutrients like calcium, potassium, fiber, and protein that deflate high blood pressure.
DASH does not allow you to consume foods high in saturated fat such as tropical oils, full-fat dairy foods, and fatty meats.
Also, sugar-sweetened beverages and sweets should be avoided. When you follow the DASH Diet, you should cap sodium at 2,300 milligrams a day.
The diet is balanced and excellent for the long term because of its nutrients and ability to stop hypertension.
DASH is a heart-healthy diet that is nutritionally sound. However, it needs lots of work and somewhat expensive to follow.
You have to serve up fish and lean poultry in moderation. When you start following the DASH Diet, it does not mean you would change overnight.
Changes begin in bits until you achieve your perfect weight and prevent hypertension.
Examples of DASH Diet
You can achieve the DASH Diet in the following ways:
- Introduce two or more meat-free meals each week.
- Use spices or herbs to make your food tastier without the salt.
- Add one fruit or vegetable serving to every meal.
- Snack on pecans or almonds, instead of chips.
- Switch white flour to whole-wheat flour when possible.
- Take a 15-minute walk after lunch or dinner (or both).
You should combine chives, eggs, and reduced-fat cheddar cheese. This can serve as a quick breakfast. You may add veggies, such as spinach or asparagus.
The cost of the DASH Diet can be on the high side because whole grain, veggies, and fresh fruits are pricier compared to sugary or fatty foods.
Do you think you can lose weight with the DASH Diet? If you follow the rules, you can lose weight. Following the rules is not difficult.
While people struggle to drop their salty, sugary, or fatty fare, this diet would not restrict you from eating other meals.
What You Should Know About the DASH Diet
To follow the DASH Diet is convenient. We have numerous recipe options and the NHLBI offers tips on following the dietary approach.
NHLBI teaches you how to reduce your sodium at home. You can substitute different meals to gain your perfect diet.
You can get the recipes online or from organizations, like Mayo Clinic. You may not want to step out of your house for these recipes.
We have many DASH Diet-friendly recipes you will love to use. You can eat out when you follow the diet.
However, you have to be careful when eating out. We know that some restaurant meals can be oversized, salty, or fatty.
When you dine out, NHLBI advises that your select vegetables or fruits instead of soup. You can also drink alcohol moderately on the diet.
You should understand that the DASH Diet can be time-consuming. That means you have to plan your meals, including shopping and preparing them.
Diet resources can be found easily. The NHLBI’s PDF guide offers you up to a week of DASH meal plans, and tips on reading nutrition labels.
Most importantly, it lists the potassium and sodium content of various foods, including workout plans.
Do not worry about going hungry when you use the DASH Diet. The diet emphasizes on fiber-filled fruits, veggies, and protein.
These meals make you feel full and reduce your calorie level. This process helps to support weight loss.
For those who love salts, they may struggle with the DASH Diet. You should find ways to adjust your taste buds to the low-salt diet.
Stay away from the blandness and go for herbs and spices. This diet has been designed to make you healthy and reduce your weight.
Finally, if you want to lose weight without difficulty, this diet can help you. For those who want to control their blood pressure, the diet is excellent for them.
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