The DASH Diet stands for Dietary Approaches to Stop Hypertension. This diet has been proven to help reduce blood pressure levels and has even been recommended by many prominent health organizations such as the National Institute of Health, as well as the American Heart Association. NIH has done their own research on this diet and says that results can be seen within as little as two weeks in terms of lower blood pressure. In addition, the great thing about this diet is that you can lower your blood pressure without having to take medications, which could have side effects or could possibly not work causing you to have to go from drug to drug until one works.
One of the reasons this diet is so beneficial is because it helps to lower your blood pressure and in many cases, the reason a lot of individuals have blood pressure problems is because they are overweight. With this diet, they can lose weight with a nutritional outline and exercise advice while lowering their blood pressure all at the same time.
Apart from lowering your blood pressure, you’ll also benefit from lower cholesterol levels plus you’ll lose weight! Based around specifically reducing the amount of sodium and saturated fat that you consume, you will be eating low fat or no-fat dairy products, vegetables, fruits and the like.
Daily Diet Recommendations
The DASH Diet has specific instructions, more so recommendations, of a dieter’s daily diet, which is as follows:
- Six to 12 servings of whole grains.
- Four to six servings of fruits and veggies – each not together.
- Two to four servings of non- or low-fat dairy products.
- One and a half to two and a half servings of fish, poultry and lean meats.
- Two to four servings of sugars and fats.
- Three to six servings of nuts, seed or legumes on a weekly basis rather than daily.
- And as always, it is highly recommended to drink eight glasses of water per day.
As for exercise, the DASH Diet does actually recommend exercise advice for dieters to help reach their fitness and weight loss goals no matter what level of fitness you are currently in meaning there is information for beginners and competitors alike. This information can be found on their online component.
Pros of the DASH Diet
- Medical organizations are behind this diet.
- Perfect for those who deal with high blood pressure, also known as hypertension.
- Comes with over 60 recipes
Cons of the DASH Diet
- Nothing really!
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