Here’s What You Should Know About DASH Diet

The DASH diet was named as the second overall best diet of 2020. Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure.

There are thousands of trends in diets that promise effective results in weight loss. Some diets focus on cutting carbs or fat, while others talk about restricting calorie intake. Which diet plan should you choose?

The truth is that no diet is right for everyone. Every person is different and what works for you may not work for your friend. You must gain adequate knowledge of it before following any dietary trend.

Dietician (Dr) Shaffali Lakhanpal MD, MSC(DFSM), Total Nutrition Diet Clinic

Dietician (Dr) Shaffali Lakhanpal, MD, MSC(DFSM), Total Nutrition Diet Clinic, talks about Dash Diet, which can aid in kilos shedding and in health improvement.

What Is Dash Diet?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong healthy eating strategy intended to help treat or avoid high blood pressure (hypertension).

The DASH diet helps you to lower the sodium in your diet and consume a number of nutrient-rich foods that help lower blood pressure, such as potassium, calcium, and magnesium.

Aim Of DASH Diet

Dietary Methods to Avoid Hypertension or DASH is a diet prescribed for individuals who want to prevent or treat hypertension and minimize their risk of heart disease and high blood pressure.

You might be able to reduce your blood pressure by a few points in just two weeks by adopting the DASH diet. Your high blood pressure (systolic blood pressure) can drop by eight to 14 points over time, which can make a big difference to your health risks.

DASH diet is a safe way of eating, besides just reducing blood pressure. When it comes to the prevention of osteoporosis, cancer, heart disease, stroke, and diabetes, the DASH diet meets all the dietary guidelines.

What Foods Are Allowed In The DASH Diet?

No particular foods are specified in the DASH diet. Instead, specific servings of various classes of foods are recommended. Fruits, vegetables, whole grains, and lean meats are included in the DASH diet.

High blood pressure is far less common among people who eat a plant-based diet, such as vegans and vegetarians.

DASH diet contains some lean protein sources such as chicken, fish, and beans. It also includes fruits and vegetables. The diet consists of low amounts of red meat, salt, added sugar, and fat.

What Are The Health Benefits Of The DASH Diet? 

  • Lowers Blood Pressure- For people who suffer from high blood pressure, low-salt DASH diet is most beneficial. It lowers systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg. It reduces systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg in people with normal blood pressure.
  • Weight Loss-  It is a great option for people who want to adopt a healthy diet. Since this diet includes whole foods, that are naturally low in unhealthy fats, no added sugars, as well as moderate portions, it may also lead to weight loss.
  • Reduce the risk of disease- It reduces the risk of diabetes, and heart disease.

Are There Any Adverse Effects On Body Of This Diet?

There are adverse effects of Dash Diet on the body. DASH requires each individual, based on the permitted servings, to prepare their own regular menus. More precise instructions may be required for people who are not used to meal preparation or cooking.

While there are several individuals who can benefit from the DASH diet, some people should exercise caution in following this plan before modifying their eating habits.

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