The DASH Diet
Sticking to a diet is a lot like being in a relationship. You have to work at it every day and there’ll be good days and days when you kind of just want to window shop on eHarmony. Much like a good relationship, a good diet will keep you healthy and happy and in the diet world, the dashing equivalent of a loving partner that takes care of your heart is the DASH diet.
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet that gives your heart all the love it needs for the rest of your life, as long as you keep following it.
The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. With regards to this, the DASH diet emphasizes fruits and vegetables while containing some lean protein sources such as chicken, fish and beans. The diet is low in red meat, salt, added sugars and fat. Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake.
What can you eat on the DASH diet?
The DASH diet does not list specific foods to eat. Rather, it is a dietary pattern focused on servings of food groups. The DASH diet comes in two versions, giving you the choice to follow the one that works for you. The Standard DASH diet limits sodium intake to a maximum of 2,300 milligrams a day, while the Low Sodium DASH diet sets the bar lower at a maximum of 1,500mg a day. Your diet will then revolve around these two limits. With either diet you’ll need to include whole grains, fruits, vegetables and low-fat dairy products. In addition; fish, poultry, and legumes are recommended too with nuts, seeds, red meat, sweets and fats limited to small amounts.
Health benefits of the DASH diet
Within 2 weeks of following the DASH diet, you can reduce your blood pressure. As you continue with it, your systolic blood pressure also lowers and that can make a significant difference to your health. The DASH diet has also been known to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
Can you lose weight with the DASH diet?
The DASH diet does not primarily focus on weight loss, but due to the healthy foods recommended when following the diet, you’re likely to lose weight. The DASH diet generally includes approximately 2,000 calories a day so by maintaining that low calorific count, you’ll be able to shed some weight.
Who can follow the DASH diet?
The DASH diet is highly recommended for individuals with high blood pressure or those at risk of any heart disease. If you aren’t sure which sodium level is right for you, consult with a doctor so you’ll be able to choose the best version of the DASH diet to follow.
How easy is the DASH diet to follow?
The great thing about the DASH diet is that it doesn’t call for elimination of entire food groups, making it easier to stick with long term. As long as you plan your meals ahead of time and do the necessary shopping, you won’t need to lose too much time preparing meals for your DASH diet. It may be a little difficult to adjust to a low-salt diet, but the blandness can be counteracted by substituting the salt with herbs and spices. The recipes are numerous and fairly easy so you won’t have to take a culinary class just to be able to prepare breakfast.
How much does the DASH Diet cost?
Fresh fruits, vegetables, and whole-grain products make up the bulk of the DASH diet, and these are generally pricier than processed, fatty, sugary foods. If you try to purchase all these at once, you may become overwhelmed by how much it all costs, and the likelihood of you sticking with the DASH diet will drop drastically. Rather, pick out a few of the recommended foods and gradually transition into the DASH diet. It’ll be easier for your taste buds (and your wallet) to adjust to it.