DASH Diet – In a nutshell, The DASH Diet is a low-calorie, low-sugar and low-saturated-fat approach to dieting. The DASH Diet is not a diet, per se, but a change in your eating habits. By changing what you eat on a regular basis, you can improve your health and reduce or eliminate the risk of many types of cancer, including breast, colon, prostate, stomach, rectal, cervical and kidney cancer.
How does DASH Diet Work?
The DASH diet highlights foods high in fiber, protein, potassium, calcium and magnesium and low in sodium, sugar and saturated fat. On your plate, this looks almost exactly like an Atkins diet, except for the substitution of fruits, vegetables, low-fat dairy products and meats with fat-free poultry, fish, nuts and low-sugar dairy. While we’ve all heard about the benefits of eating a low-carb, low-sugar and low-saturated-fat diet, many people are skeptical about the ability of such a diet to help them lose weight and prevent illness. Many people believe that, if there’s such a thing as a truly natural and healthy diet, it has to be loaded with salt, fats, and sodium.
But, while the DASH diet has some fans among low-carb dieters, it’s not considered to be a healthy eating plan. It does promote a healthier lifestyle, but the DASH diet is not one of them. The DASH diet is not really any different from low-carb diets in the way that most people who try it are not supposed to restrict their carbohydrate intake and they’re allowed to eat a moderate amount of protein.
What DASH Diet can eat?
The DASH diet is based on eliminating foods rich in saturated fat and sodium. Substituting saturated fat with unsaturated fat has been shown to have a minimal effect on blood pressure. The DASH diet recommends avoiding foods high in salt, including saltine crackers, canned peas, legumes, potatoes, tomatoes, and other fruits and vegetables. The DASH diet also suggests limiting the consumption of meats, fish, milk products, and other diary products.
There are many other healthy eating strategies that you can use to fight high blood pressure. Eating smaller portions more frequently can reduce your appetite and aid weight loss. Meals that are high in fiber, protein and complex carbohydrates can provide many health benefits, including weight control and the reduction of cardiovascular risk factors. Fresh fruits and veggies are a good choice of portion size. Low-fat dairy products are recommended as well as lean proteins.
A DASH Diet works by changing how we handle food. In the DASH diet, there is a limited amount of sodium and fewer calories. Our bodies do not need as much sodium as they did before, so the result is a drop in our sodium and an increase in our calories. However, our food still contains vital nutrients that provide us with energy and keep us going. And, the antioxidants in fruits, vegetables and other healthy eating strategies work at preventing our bodies from storing more sodium and creating other unhealthy issues.
Researchers have provided scientific evidence to support both its effectiveness and the fact that it is safe and even beneficial for people with type 2 diabetes, hypertension, and other serious medical conditions. Many studies have found that the DASH diet is able to help reduce blood pressure and improve other health indicators in people with these problems. The DASH diet is especially effective for people with pre-hypertension, but it is not recommended for all people who are at risk. If you have had a stroke or heart attack, you should talk to your doctor about the DASH Diet. You should also ask your doctor about whether or not the DASH Diet is right for you, especially if you are at risk for heart disease.
As you can see, the DASH Diet works. It provides many health benefits, such as lowering blood pressure and increasing weight loss, but it is not for everyone. Before you begin using the DASH Diet, make sure that you meet the following criteria: you are not hypertensive, you have a normal blood pressure, and you have been smoking less than 20 cigarettes a day for one year. If you meet any of these criteria, then the DASH Diet is likely safe and will help to lower your overall cholesterol level.