DASH (Dietary Approaches to Stop Hypertension) is a form of diet that aims to maintain cardiovascular health, balance blood pressure, and provide lifelong healthy nutrition. It is also designed to help prevent or treat hypertension.
How does it work?
In order to benefit from this diet, the DASH diet requires consuming healthy foods and taking the right amount of nutrients. According to this diet, an average of 2000 calories per day can be taken. The portion amount can be adjusted according to the calorie requirement. If you want to lose weight, you can keep this amount around 1400-1500. Of course, you had better consult your doctor to adjust the amount of calories.
The DASH diet requires to reduce the amount of salt (sodium) consumed daily and to consume foods with high calcium, magnesium, potassium that will enable lower blood pressure. The diet contains a moderate protein amount.
The daily sodium intake of hypertensive patients during the DASH diet is limited to 1500 mg (max. 3/4 teaspoons). You can use spices instead of salt to flavor your meals and sauces. No alcohol, no smoking, regular exercise will help you to control your blood pressure. As it stands, you will see more benefits of this diet!
Like most diets, consumption of fruits and vegetables is essential in this diet. In addition, the diet recommends to consume fat-reduced milk, cereal foods, nuts and white meat frequently.
Dieters also need to avoid products containing high sugar, trans-fatty acid and processed foods. As a matter of fact, you should eat raw nuts instead of roasted and salted nuts.
You can fulfill your sweet need by consuming a limited amount of natural sweets such as honey, molasses, home-made jam, and marmalade. Dried apricots, dried prunes, dried figs can also help suppress your sweet crisis.
What are the benefits of the DASH diet?
The DASH diet reduces not only blood pressure but also cholesterol. A study published in the American Journal of Clinical Nutritional reveals that LDL (bad cholesterol) could decrease by around 10 percent with the DASH diet.
Moreover, this diet reduces the risk of having cancer, heart disease, diabetes and getting paralyzed.
Finally, in DASH diet you had better pay attention to snacks to control blood sugar level. And most importantly, be patient and try to make this diet your lifestyle!