The DASH diet (Dietary Approaches to Stop Hypertension) has been ranked the best diet yet again. The diet was originally developed by the National Heart, Lung and Blood institute to help prevent high blood pressure. The diet focuses on increasing the intake of healthy fruits and vegetables and whole grains while keeping salt intake to a minimum. Fruits and vegetables that include nutrients, such as calcium, magnesium, and potassium, help lower blood pressure.
Some basic guidelines for the diet include:
Including multiple serving of fruits and vegetables in lunch and dinner
Including servings of fruits for snack time. You can use fresh, canned or dried fruits according to your ease of use. You just have to make sure the fruits do not contain any added sugar
Cut down the use of butter, margarine and salad dressing by half
Switch to low fat milk or skim dairy products and avoid full fat or cream
Limit your meat intake to 6 ounces a day
Abstain from snacking on processed foods, such as chips and sweets, and opt for healthier snacks, such as plain yogurt, raw vegetables or plain popcorn with no butter
Purchase low-sodium items from the store
Here are some benefits of following the DASH diet:
Curbs Obesity
The DASH diet is based on consuming healthy fruits and vegetables and grains. People are asked to reduce their sodium intake to a minimum and abstain from fatty foods. Instead, patients are advised to include fat free dairy products, lean meat and protein in their diet. The low consumption of fatty foods aids people in losing weight and leading a healthier lifestyle. By following the diet, you can say goodbye to all kinds of processed foods which are high in sodium content and are extremely harmful for your health.
Lowers Blood Pressure
As the name indicates, the diet was designed to make it easier for people suffering from hypertension to control their blood pressure. The diet can be followed by the whole family. Dieters are advised to follow an extremely low sodium diet loaded with healthy fruits and vegetables, nuts and whole grains that will help lower your blood pressure level. Avoiding sodium may seem a daunting task at first but you can add more flavors to your food by using heart friendly herbs and spices.
Keeps You Full
If you cannot lose weight because you tend to overeat or snack too much, following the DASH diet can help you stay full for longer periods of time. The diet encourages you to add more protein and fiber rich foods to your meals that help keep you full for longer periods of time, all the while lowering your calorie intake.
So, what are you waiting for? If you are looking for a diet that will help you lose weight and keep your blood pressure stable, the DASH diet is the best option for you.
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