Know About DASH Diet

Know About DASH Diet


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

Know About DASH Diet

DASH or Dietary Approach to Stop Hypertension (high blood pressure) is a diet promoted to control hypertension. The DASH diet is promoted by the Heart, Lung and Blood Institute, which is a part of NIH or National Institute of Health (a United States Government organization). The DASH diet is rich in fresh fruits, fresh vegetables, whole grains (rice, wheat, maize etc.), low fat dairy foods etc. The DASH diet includes moderate amount of fish, white meat, nuts and beans and very limited amount of sugar-sweetened foods (artificial sweeteners) and beverages, red meat, and added fats, especially saturated fats.

, Know About DASH Diet

The DASH diet is designed for control of hypertension, but the diet is a well balanced diet and general public can consume it (include in their daily dietary habit). Presently the United States Department of Agriculture recommends and promotes the DASH diet as an ideal diet for every Americans (which can also be adapted by all, who are living outside America). The DASH diet has several eating plans and has different calorie values, ranging from 1700 calories to 3100 calories.

The DASH diet was designed by NIH after studying different diets for years and came to conclude that the DASH diet is the best form of diet for hypertensive persons, which can help in controlling hypertension, as part of non pharmacological (non drug) management of hypertension.

The DASH diet is not a vegetarian diet, but it incorporates more fruits and vegetables in the diet. The diet help to have a good dietary habit (which most Americans do not have). This is a diet which also gives us the best and healthy alternative to eating junk food and also discourages us to avoid processed foods.

Studies have shown that DASH diet can reduce systolic blood pressure by 6 mm of Hg and diastolic blood pressure by 3 mm of Hg in normal individuals even without se of any anti hypertensive medications. The reduction in blood pressure is even higher in hypertensive patients and can reduce systolic blood pressure by 11 mm of Hg and diastolic blood pressure by 6 mm of Hg in high blood pressure patients.

If you are hypertensive or pre-hypertensive, or if you are at risk of developing hypertension or even if you want to have a healthy and well balanced diet, switch over to DASH diet and live a healthy, wealthy and happy life.

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