Health Benefits of the DASH Diet
To be presented at the Annual Academy of Neurologists annual meeting in late Apri, You can also minimize time spent in the kitchen by buying weekly salad greens, bags of pre-cut veggies, and prepping produce at the start of the week. On the DASH diet, it's recommended that you drink alcohol sparingly and don't exceed the national government guidelines — two or fewer drinks per day for men and one or fewer drinks per day for women. Losing weight also helps sleeping patterns improve, which in itself has many different positive repercussions in everyday life - improved concentration, and lesser need for sweet foods and caffeinated drinks, to name a few. The DASH Diet has been directly linked to the prevention of kidney stones, which can be very painful and compromise the proper function of the organ.
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The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice.
It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. It emphasizes whole grains and contains less refined grains compared with a typical diet.
It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by: The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans.
It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.
It can be considered to be an Americanized version of the Mediterranean diet, and to be easier to follow, since it has more specific guidelines. The plan below is for the original DASH diet, which was designed to lower blood pressure, and was not specifically a weight loss plan.
The pumped up versions for weight loss is lower in calories and discourages refined and processed foods, which are mostly empty calories. You can see sample menus for the original plan , the weight loss plan , and vegetarian plan. Grains and grain products include at least 3 whole grain foods each day. The whole family can enjoy the DASH diet. And of course, the DASH diet was developed to help people lower their blood pressure.
It provides additional heart health benefits, lowering cholesterol and inflammation. New research shows that it is effective in lowering blood pressure in children as well as adults. The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet.
Some people see additional benefits by lowering sodium or salt in their diet. Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake. However, medical treatment may not always be needed.
You can ask your doctor for advise. It is important to keep in mind that medical consultation remains a priority. The need for medical intervention can be determined by a doctor, where the combination and doses of antihypertensives are individual to each patient, as they depend on patient's blood pressure levels, age, other diseases that the patient may be suffering from and patient's general state. On another note, every patient with hypertension is advised to make changes to their lifestyle.
These include weight reduction, smoking cessation, engagement in aerobical physical activities, moderation of alcohol consumption and changes in diet. The DASH diet was first developed in the s, based on multiple research, in order to produce a food-based strategy to lower blood pressure.
The DASH diet has been found to lower the blood pressure levels of individuals whether they be hypertensive or healthy people. Interestingly, this can also be achieved even without changes in salt intake or weight.
However, it has shown not to lower the blood pressure level of healthy individuals to an extent that it goes below normal levels. The efficacy of the diet was proven in many studies: The DASH diet is a meal plan containing high amounts of fruits, vegetables and whole grains. Fat-free or low-fat diary products, fish, beans and nuts should also be included. Foods rich in nutrients such as potassium, calcium and magnesium, along with antioxidants, contributes greatly to the normal functioning of the cardiovascular system.
The inclusion of restrictions in sodium intake to the diet has shown the greatest reductions in blood pressure levels among the studies. Hypertensive individuals with the lowest intakes of salt appeared to display the most impressive results. The DASH diet was not designed as a weight loss plan, but following the diet does not lead to unhealthy weight gain.
However, since reduction of weight is also needed in some patients with hypertension, weight loss can be easily achieved by following the meal plan where you can reduce daily intake into calories; while increasing physical activity. Following the diet, together with other healthy lifestyle changes adds up to the effects of antihypertensives. It may also allow the possibility to have lower doses of these drugs needed in controlling blood pressure in patients with hypertension.
It is even more important in patients with prehypertension, for with these patients, lifestyle changes can prevent or slow down the actual development of hypertension. It can help prolong the time where you have no need for intake of medical substances or need for undergoing regular therapy.
The DASH dietary pattern may be effective at lowering blood pressure but is not only recommended for people suffering from hypertension; it is recommended for everyone, as it is a model of modern healthy diet, that is balanced, flexible, easy to follow as you go on and requires no special foods.
The DASH diet was developed in an effort to help reduce blood pressure in place of drugs and other medication. However, it does not actually encourage replacing the need for drug intake considering that the situation of each individual can be different.
Despite the DASH diet having been proven to be very effective, you need to have a consultation with your doctor before making changes with your medicinal regimen. The meal plan advocates foods that are low to moderate in fat and high in fiber which are key drivers in managing high blood pressure.
Having a healthy blood pressure is important to maintaining the overall health, not only of your heart, but of your body. You may have already known that high blood pressure increases the chances of stroke or heart attack, do you? Whilst it is a good idea to always include a daily bout of exercise simple brisk walking will do , the DASH diet is simply about making manageable dietary changes that are flexible and built on proven nutritional advice.
In fact, the eating plan is popular among dietitians, doctors, and other health professionals in the United States. It is also increasingly becoming very common to weight loss enthusiasts due to its long-term effects and considering the way it emphasizes a diet high in vegetables, whole grains, fruits and low fat dairy products.
Given that the DASH meal plan cuts out much of sugary and high-fat foods, people may notice that they automatically reduce their intake of calories and lose weight. Additionally, with the inclusion of proteins that keep people fuller for a longer period, followers of the DASH diet can easily notice that their snacking in between meals reduces. The result is a noticeable weight loss that accompanies lowered blood pressure levels.
Research suggests that following the DASH dietary pattern that is rich in satiating and high-fiber foods reduces abdominal obesity, body weight and waist circumference in only a span of 8 to 24 weeks.
Losing weight with the DASH diet is, crucially, an easy way to also lower your cholesterol, total fat, and saturated fat levels, all relevant to a reduction in blood pressure.
It is constructive to overall health that further puts you at lesser risk of different medical complications. Another key benefit of the DASH diet is not being a crash diet, or something you perform as a knee jerk reaction.
It is not a quick fix. Besides, a crash diet is proven to be unsustainable. It also weakens your immune system, deprives your body of essential nutrients, and increases your risk of dehydration, cardiac stress and heart palpitations.
Rebound and rapid weight gain is also common. Instead, the DASH diet is a sustainable way of life that can help you maintain a healthy weight by following the DASH guidelines, and something you can keep for life. Thanks to the appetite-satiating approach that is natural with the diet. It is the perfect eating plan for the family easy to implement as you go on.
A favorable outcome is having your family live on and grow with a healthy eating mindset. Foods rich in protein are satisfying without affecting blood sugar levels. It can help prevent loss of muscle mass and boost metabolism while following a weight loss plan.
There are heart healthy foods that can help promote satiety. These foods reduce the rate of blood sugar spikes and slow down digestion which help ensure a healthy metabolism. The meal plan is rich in minerals such as calcium, fiber, magnesium and potassium. It is low in sodium content. This combination is great in maintaining a healthy electrolyte balance. Also, it can help improve metabolic health and restore nutritional balance in overweight individuals who usually have nutrient deficiency.
A high amount of fruits and vegetables along with a low amount of carbs help your body reduce hunger while promoting satiety. With a low consumption of starchy foods, you can experience improved metabolic health, reduced cholesterol and blood lipids, regulated blood sugar, and reduced abdominal fat. The weight loss you are able to achieve following the eating plan will also, in turn, help increase your energy levels.
This is a fantastic opportunity that allows you to do a great deal more of exercise, which further aids in achieving a healthy weight. Regular exercise is an excellent partner to pair with healthy diet that is known to come with numerous benefits of its own like decreasing your chances of developing type 2 diabetes and some cancers known to be linked with obesity.
Besides, being overweight has also been associated with depression, amongst many other mental health issues. Losing weight also helps sleeping patterns improve, which in itself has many different positive repercussions in everyday life - improved concentration, and lesser need for sweet foods and caffeinated drinks, to name a few. Finally, the DASH diet with its added benefits on weight loss, not only helps lengthen lives, but does so in a healthier and happier way.
Living the DASH lifestyle, followers find themselves leading a more content life. The short answer is yes. With the addition of other interventions such as weight loss and physical activity, the effect becomes even more pronounced. In the study, the diet was coupled with exercises that were geared to target cardiorespiratory fitness, especially treadmill exercises. The original diet had already been found effective, tested through the OmniHeart study published in This version of the diet originally advocated the intake of carbohydrates and low-fat products [ 2 ].
The second incarnation, which sought to replace a portion of the carbohydrates with protein and unsaturated fat, was proven even more effective [ 3 ]. The idea was that while the original DASH Diet has reduced the consumption of saturated fat, it has also reduced the consumption of monounsaturated fat which is directly linked to the reduction of risk factors associated with cardiovascular diseases. This time, full-fat dairy was used instead of the low-fat variety.
Overall fat intake was also increased, while sugars were further reduced. Aside from being able to reduce many risk factors of hypertension and heart disease, the diet has also been shown to affect other lifestyle diseases.
For one, it has been shown to successfully lower uric acid levels and therefore the risk of gout. The study also took into account various factors that could skew the results, age, BMI, alcohol intake, and more.