DASH stands for dietary approaches to Stop Hypertension. It is designed to help treat or prevent high blood pressure (hypertension). The DASH diet plan was developed to lower blood pressure without medication.
How does work?
The DASH diet leads to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.
Level of Sodium:
Dash Diet helps you to reduce Sodium Consumption from your diet. By following it you can consume only 1500mg to 2300mg of sodium while in the normal diet you can consume 3400mg daily.
DASH diet: What to eat?
✅ Grains: 6 to 8 servings a day
✅ Vegetables: 4 to 5 servings a day
✅ Fruits: 4 to 5 servings a day
✅ Dairy: 1 to 2 servings a day (1 serving mean I cup skimmed milk or half cup yogurt)
✅ Lean meat, poultry, and fish: 6 one-ounce servings or fewer a day
✅ Nuts, seeds, and legumes: 4 to 5 servings a week
✅ Fats and oils: 2 to 3 servings a day
Strategies to get started:
✅ Keep Change your diet gradually
✅ Give yourself Reward on getting successes
✅ Forgive yourself on slip-ups in your diet
✅ Add physical activity in your routine
While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help you toward healthier food choices.