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Originally, it was high in carbohydrates, with an emphasis on eating a lot of fruits and vegetables and only lean meats. Since it was first developed, it has been adjusted to take into account newer research on eating the right carbs, meats and healthy fats, as well as research on the right sodium levels and foods that can help lower your blood pressure when integrated as part of the DASH diet.
Interested in giving the DASH diet a try? Read on for everything you need to know about it, including exactly what it is, including benefits, risks, what foods are off limits and more so you can decide whether or not it's right for you.
Individuals on the DASH diet will be instructed to eat plenty of vegetables and fruit. They’re also encouraged to eat whole grains, lean meats, and some healthy fats. Since its conception, the DASH diet has been adjusted to allow individuals to pursue weight loss and reduce blood pressure at the same time.
What Are the Benefits Of the DASH Diet?
The most obvious benefit of the DASH diet is its ability to reduce hypertension significantly. It has been found to reduce blood pressure by eight to 14 points. That isn’t all this diet can do, it has also been found to improve the health of individuals with Type 2 diabetes and chronic heart disease.
The DASH diet is a well-balanced, heart-healthy diet that focuses on helping individuals eat the right amount of each food group. At its core, it isn’t focused on weight loss and so it may be possible to follow it without the negative consequences associated with low-calorie, restrictive, weight-loss diets.
What Are the Different Types of DASH Diets?
There are different types of DASH diets that were created to address certain goals and lifestyle choices. For example, their website provides meal plans for vegetarians who wish to glean the benefits of the diet without eating meat. There are also specific plans for individuals who want to lose weight and there is a cookbook that combines the principles of the Mediterranean diet with the principles of the DASH diet since the two share many similarities.
On the DASH diet, you are instructed to eat the most servings of fruits and vegetables. The recommended amounts are five servings of vegetables and five servings of fruit each day. Beyond that, carbohydrates are fully embraced on this plan and seven servings of whole grains are recommended each day. Meat is eaten in moderation, with lean options suggested two times a day and low-fat dairy is the same. Nuts and seeds are recommended, but only two to three times a week.
What Foods Are Off-limits On the DASH Diet?
beefbaconlambmargarinefried foodsvegetable shorteninglardAll protein should be lean, so stick to white meat chicken, turkey, and fish while you’re shopping. Other appropriate sources of protein could include low-fat yogurts and legumes.
Related: The #1 Thing to Stop Doing By Age 50 to Prevent Heart Disease, According to Cardiologists
What Are Some DASH Diet Snacks?
Fresh vegetables and a tasty dip are a great way to squeeze in extra vegetable servings each day and one of our favorite dips is a red pepper dip made with light sour cream. Low-fat yogurt topped with fruit and granola is a good option any day and can be adjusted to fit your tastes or to add variety each day.
What Are the Best DASH Diet Desserts?
There’s no reason to worry if you have a sweet tooth, desserts are totally allowed on the DASH diet. When selecting desserts, be careful about what fats are in the ingredient list, so many are made with full-fat milk and butter. For a quick and easy dessert, we love this creamy grape and marshmallow dessert made with just a few, simple ingredients. For dieters looking for a high-protein dessert, this Cranberry Banana Parfait is made with low-fat Greek yogurt.
Related: Following This Type of Diet Can Cut Your Risk of Early Death by One-Third, According to New Research
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