What is the DASH diet?

 What is the DASH diet?

What is the DASH diet?
What is the DASH diet?

The DASH diet focuses on portion size and consumes a wide variety of foods to obtain adequate amounts of nutrients. The main goal of the DASH diet is not to lose weight but to reduce blood pressure. Nevertheless, it can help those who want to lose weight, lower cholesterol, and control diabetes. The National Kidney Foundation recommends that people with kidney disease follow the DASH diet. The DASH diet prompts you to consume less sodium or salt and increase your intake of magnesium, calcium and potassium, which helps lower blood pressure.

The USDA also recommends the DASH diet as the ideal plan for all Americans. It is not a vegetarian diet but it does add more fruits and vegetables, low-fat dairy products, beans, nuts, and other nutrients. It offers better suggestions on alternatives to fast food and encourages avoiding processed foods

The DASH diet appeared in a 1990 study. The purpose of the study was to define a food-based strategy for lowering blood pressure. Although the original research was long ago, scientists recently conducted a detailed analysis to review the DASH diet to reduce blood pressure, the study found that the average people whose blood pressure decreased by 6.7 mm Hg contracted 3.5 mm Hg diastolic in just two weeks and the more sodium restriction increased. The lower the blood pressure. Scientists also found that the DASH diet helps with weight loss while increasing exercise, as it improves metabolism and reduces calories.

What makes a healthy Dash system?

The United States has seen a significant increase in high blood pressure in the past 50 years, and high blood pressure is associated with an increased risk of heart attack, heart failure, stroke, kidney disease, and the DASH diet has been shown to help reduce blood pressure. Research published in the Journal of High Blood Pressure indicates that following the DASH diet for 8 weeks, patients with prenatal hypertension had an average of 6 mm Hg in systolic blood pressure and 3 mm Hg in diastolic blood pressure.

Systolic blood pressure is the blood pressure when the heart pumps blood while diastolic blood pressure is the pressure when the heart rests between beats. The hypertensive patients experienced drops of 11 mm Hg in systolic blood pressure and 9 mm Hg in diastolic blood pressure. These reductions occurred without a change in body weight because the study-controlled factors were to maintain a constant weight. The number of calories on the DASH diet ranges from 1,699 to 3,100 calories. .

A study published in the journal Circulation found that the DASH diet reduced the risk of heart attacks for 10 years. Because the DASH diet aims to take nutrients that help lower blood pressure. It is based on dietary patterns, not individual nutrients, as it is high in antioxidants and is believed to help prevent or delay chronic diseases such as heart disease, stroke and cancer.

Sodium in the DASH diet:

The DASH diet encourages participants to limit their sodium intake, because the sodium increases blood pressure. There are several versions of the DASH diet: participants on the DASH diet can consume up to 2,300 mg of sodium, and many people consume the maximum sodium intake on the DASH diet of 1,500 mg of sodium. The US government recommends limiting your sodium intake to no more than 2,300 mg of sodium.

What foods are included in the DASH diet?

The DASH diet contains lots of fruits and vegetables, low-fat dairy products, and whole grains, as well as some legumes, poultry, and small amounts of red meat, fats, and sweets and is low in saturated fats and total fats that affect harmful cholesterol.

The nutritional value of the DASH system:

Daily goals for the DASH diet are suitable for a 2,000-calorie eating plan:
  • Total fat 27% of calories.
  • Saturated fat is 2% of calories.
  • Protein is 18% of calories.
  • Carbohydrates 55% of calories.
  •   Cholesterol 150 mg.
  •   Sodium 2,300 mg.
  • Potassium 4,700 mg.
  • Calcium 1,250 mg.
  • Magnesium 500 mg.
  •   Fiber 30 mg.
To get 1500 mg of sodium in your diet, you must:

Low in saturated and unsaturated fats, a diet rich in fiber, protein, magnesium, calcium and potassium.

What can you eat on the DASH diet?

One of the reasons for the Dash diet is that it allows for variety and makes sure that there is a lot of color on the plate and includes fruits, vegetables and non-fat foods Eat at least two dishes of vegetables and prepare desserts that include fruits The Nutrition Association recommends changing the Dash diet within a few days or weeks with the addition of more vegetables. Gradually and reduce the fat to become part of your daily routine.

What foods and drinks should you avoid while on the DASH diet?

There is a list of foods and drinks that you should avoid that lead to high blood sugar and high-fat snacks and foods that contain salt such as sweets, crackers, chips, salted nuts, soft drinks, sugary drinks, pastries, snacks, meat dishes, dishes. Pasta, pizza, cheese, cold cuts, sauces.

Using a salt substitute made from potassium not only works as a substitute in cooking and on the table, but extra potassium can help lower the blood. People who take blood pressure medications that increase potassium should ask their doctors to help them monitor the level of potassium in the blood while making the changes.

What about red meat and heart disease?

While it is not recommended to eat meat on the DASH diet, grass-fed beef will suit the DASH diet because it is high in omega-3 and is more nutritious than fish.

Some recipes for the DASH diet:

  1. Breakfast: wholegrain toast, avocado, and smoked salmon.

  2. Lunch: Preparing a protein-rich salad, leftover grilled vegetables, cheese, chicken, boiled eggs, slices of beef.
  3. Dinner: You should keep your dinner simple by focusing on a healthy-flavor vegetable recipe that is rich in protein, in addition to whole grains. Prepare the peas with brown rice, pine nuts, celery, onions, herbs, salmon and steamed broccoli.
  4. Snacks: Fresh fruits, nuts, and a small amount of low-fat dairy products are the mainstays of your DASH diet.

How can I make the DASH diet tastier?

You can see that the Dash diet is solid, and some people who are used to eating more sugar and salt may have to consider them as the main flavors of the food. To make healthy Dash foods tastier, you can add herbs and spices. There are a number of salt-free spice blends that can be used for many recipes. Some options include herbs, curries, taco mixes, and extra virgin olive oil.

Physical activity DASH diet:

It is important to engage in physical activity every day, such as walking after dinner, and for more activity and exercise, it provides you with many benefits for the body. During exercise, the muscles require oxygen and nitric oxide is released to relax the blood vessels and allow more blood and oxygen. Over time this effect becomes permanent. It lowers blood pressure even when the body is not active. It should include physical activity such as walking regularly, dancing, swimming, cycling, and any other activity such as cardio exercises, but it should include some strength training to build more muscles through weight or strength training.

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