DASH Diet: Understanding the Benefits and How to Follow It

DASH diet – we are sure this term invokes a fancy image in your mind. Dash diet is a special diet which was introduced for people fighting high blood pressure. Dash diet’s main aim is to lower one’s sodium intake, which in turn helps lower blood pressure. It is an easy diet to follow and can be used to ward off other diseases and lose weight as well. Its main focus is on eating right portions of the right foods at the right time. This diet is getting popular by day for both short-term and long-term weight loss. So let us give you more details about the Dash diet for hypertension.

What Is DASH Diet?

DASH is the short form for ‘Dietary Approaches to Stop Hypertension’. As mentioned earlier, Dash diet was largely prescribed for lowering blood pressure. But since it encourages right eating habits, it has additional health benefits to offer. Lot of people use this diet for fighting cancer, heart diseases, osteoporosis and diabetes. By eating right, you can shed unwanted kilos and enjoy a much healthier life.

[Read:Crash Diets For Weight Loss]

How It Works?

Dash diet controls the amount of sodium you intake every day. In a traditional diet, we consume as much as 3500 mg of sodium every day. Dash diet requires you to bring it down to 1500-2300 mg per day. This is done by keeping the minimum level of sodium requirement in mind. It lays a lot of emphasis on vegetables, low-fat dairy products and fruits. It also allows you to consume fish, nuts, whole grains and even poultry, but all in modest quantities. You can also enjoy some amount of sweets and red meat but again, in moderation.

[Read:Tips To Make Your Body Fit]

The Diet:

In order to follow Dash diet plan, you must keep these things in mind:

• Have 6 to 8 servings of whole grains: Idea is to increase your fiber intake. Always lay stress on whole wheat grains than refined grains. Fiber has nutrients, which are essential for the body. You can easily substitute white rice with brown rice. Use whole-wheat pasta and bread instead of regular ones. Whole grains are found to be low on fat naturally. Avoid using fattening spreads and toppings.

• Have 4 to 5 servings of vegetables:Use vegetables in different ways. Eat raw vegetables, cooked up vegetables, stir fried, boiled and steamed vegetables as well. Vegetables like broccoli, carrots, tomatoes, spinach etc., are full of fiber and are rich in minerals, magnesium and potassium. When opting for canned vegetables, always select the ones with low sodium content.

• Have 4-5 servings of fruits: Fruits, just like vegetables, are packed with fiber, potassium, minerals and magnesium. Include lots and lots of fruits in your meals through the day. You can have raw fruits, add some in salads, even use them as a topping on low-fat yogurt as dessert.

• Have 2-3 servings of low-fat dairy products: Include skimmed milk, low-fat or fat-free yogurt in your diet as a good source of calcium and vitamin D. Stay away from cheese because even low-fat cheese is loaded with sodium.

• Go easy on meat: Meat is high on cholesterol and fat. Instead, stock up on foods like legumes, kidney beans, almonds and sunflower seeds. These are not just great sources of magnesium and potassium; they come loaded with good protein as well.

• Consume good fat : Fats are required for your body’ stronger immunity and to absorb all essential vitamins. But steer clear of trans-fat. Instead, look for monounsaturated fat rich foods and include them in your diet.

• Limit your sweet intake as much as possible:You need not banish sweets totally, from your diet but control its consumption.

• Limit alcohol: While on Dash diet, make sure you limit your alcohol intake. Alcohol has been found to increase the body’s blood pressure.

[Read:Basic Nutrition Plans You Can Try]

So these were the details about Dash diet meal plan. Remember, this diet plan is not short-term; you must take it up as a way of life, especially if you suffer from high blood pressure. You might slip off your diet plana day or two. But don’t worry. It is not easy to adapt to a new lifestyle. If you find it difficult to cope, make small changes at a time and take it easy. Give yourself the time and be patient.

Hope you found this article to be useful. Please leave us your comments below and tell us what you think of this diet? How it worked for you? Thank you!