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.
Nowadays as the risk of heart failure and heart disease are day by day increasing due to unhealthy and changing lifestyles and eating habits. The cardiologist strongly recommends following a plant-rich diet known as Dash Diet, which will help in reducing the high blood pressure problems and in turn will lower down the risk of heart failure in the age group under 75.
Why Cardiologists advice to follow Dash Diet?
The eating plan of the dash diet includes the food which is good for your body and health like fruits and vegetables, beans, nuts and grains and cutting down the food which is high in fat and oil. So cardiologist advised following a dash diet which is a Dietary Approaches to Stop Hypertension. Nowadays hypertension is becoming a huge problem in teenagers due to several reasons. So not only your mind but your body also needs to be stress-free to keep it fit. According to a study, the dash diet has been proven beneficial to reduce heart risk under 75. By observing around 4500 people, the study reveals that those who are following the dash diet have a low risk of heart failure than those who are not following the diet.
Why Dash Diet is a Healthy Diet?
The DASH diet is basically something that emphasizes healthy food like fruits and vegetables, whole grains and nuts and low-fat products. Also, this diet focuses on reducing the consumption of sweets and salt and other sugary beverages.DASH diet is based on a plan of consuming 2000 calories in a day and basically this diet includes four to five portions of vegetables and four to five portions of fruits every day. Apart from this, you should also include approx seven to eight portions of grains and nuts and only two portions of non-fat dairy products in a day.
Benefits of Dash Diet
This diet allows you to only have two-three tablespoon of oils in a day. The cardiologist says that following this diet the risk of heart failure has been reduced at a major rate in the people under 75. As the name suggests this dash diet approaches to stop hypertension because the food we eat and the lifestyle we live create a direct impact on our mind, body, and heart. Some studies have also shown that it helps in controlling blood pressure and bad cholesterol.
This diet which is recommended by a cardiologist is also promoted by the National Institutes of Health. They promoted this diet as a healthy heart lifestyle which includes exercising on a daily basis, maintaining the weight, quitting smoking and not consuming much alcohol and managing your stress level and taking a good sleep.
So as per the cardiologist’s advice, do follow this diet to have a healthy and stress-free life. This diet is really good to keep your heart fit and healthy and also this low-fat diet will help you to make your body fit. Also, this diet cuts down the risk of having cancer. So this a very good diet to follow and to achieve a healthy and fit lifestyle.