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The DASH Diet – A Detailed Beginner's Guide and Food List



Choosing a diet often has a side effect: headache.

Every "expert" and "influencer" has his own plan. And somehow they all promise quick and instant results!

But there is a diet plan, the DASH diet, which offers something that many diets do not offer: the assistance of a doctor.

More than 20 years ago, the National Institute of Health (NIH) helped fund research aimed at finding a diet to prevent and reduce high blood pressure. The Dietary Approach to Hypertension (DASH) helps you lose weight, lower your blood pressure, and reduce the risk of heart disease.

But is it right for you? Here's what you should know:

What is the DASH diet?

DASH is a low-sodium diet that aims to improve heart health by lowering blood pressure and bad cholesterol (LDL). The plan recommends portions of food that you should eat daily and weekly.

A typical day would include:

  • six to eight servings of cereals
  • less than six servings of meat, poultry or fish
  • four to five servings of vegetables
  • four to five servings of fruit
  • two to three servings of low-fat or fat-free dairy
  • two to three servings of fats and oils
  • not more than 2300 milligrams of sodium per day
  • alcohol should be consumed in moderate amounts not more than two drinks per day for men
      Sliced ​​hands slicing banana on cutting board

    Getty Images Buppha Wuttifery / EyeEm

    The plan puts emphasis on choosing high-potassium foods such as sweet potatoes, spinach and bananas Ineral can help lower high blood pressure. Every week you should also contain four to five servings of nuts, seeds and beans. They are limited to five servings of sweets per week.

    However, the NIH estimates these proportions based on a 2,000-calorie diet per day. You would need to do some calculations and adjust those portions to your goals.

    The NIH provides a reference table if you are not sure what size of serving is required for each food category.

    What are the health benefits of the Dash diet?

    As previously mentioned, government-funded research shows that the DASH diet lowers blood pressure and cholesterol to improve heart health. A review of the studies published in August 2018 concluded that people who followed the DASH and Mediterranean diet plans were less likely to suffer from heart failure.

    In addition, a review of studies published in May 2016 showed that obese people were helped to lose weight following DASH. This is probably due to the fact that following this plan has helped people make smarter dietary choices (eg snacks on fruits and vegetables instead of chips). Of course, people who already follow a fairly healthy diet notice no difference on the scale, says Jennifer Koslo, RD

    As the diet aims to eat plenty of fruits and vegetables over processed foods, "it will be much higher." Fiber, as most Americans are used to, "she explains MensHealth.com . Fiber is one of your best friends when it comes to losing pounds because it keeps you fed.

    You probably will Koslo Bonus says [more]

    DASH diet and weight loss

    If you want to lose weight according to this plan, you must first determine how many calories your Body needed to maintain its current weight.

    If You Did This When you find this number, which is called the basal metabolic rate, you can then reduce the calories every day.To lose one pound a week, you would need 3,500 calories In general, most health professionals do not advise losing more than one to two pounds a week, MensHealth.com was already reported on e.

      Human feet stand on a scale [19659018GGettyImages ] Patrick Strattner

    Is not that kind of Mediterranean diet?

    That's for sure. But there are some obvious differences, says Koslo.

    First, DASH emphasizes more dairy products and eggs than Mediterranean Diet Secondly, the Mediterranean diet involves drinking red wine, while alcohol is not part of the DASH diet.

    Is DASH right for me?

    The US News & World Report asks a team of physicians about 40 diets each year. DASH was named Best Overall Diet for eight consecutive years, and with good reason.

    "There are no crazy rules, no food groups are eliminated," says Koslow, "It's just a very healthy diet."

    Conclusion: If you want to eat more fruits and vegetables (which everyone should) then it is DASH simple and healthy plan that almost anyone can follow.

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