DASH Diet stands for, "Dietary Approaches to Stop Hypertension ”ie It stands for "Dietary Approaches to Stop Hypertension" and has been shown as a diet that can lower blood pressure without the use of drugs, as a result of research sponsored by the US National Institutes of Health.
The diet can also aid weight loss, combat several types of cancer, reduce the impact of diabetes, lower LDL cholesterol, prevent heart disease and stroke, and prevent kidney stone formation.
Therefore, to lose weight or in case of any illness, to clean the system and lead a healthy life DASH diet You can apply.
What is the DASH Diet?
DASH dietThe main aim of is not to lose weight but to lower blood pressure. However, it can also help those looking to lose weight, lower cholesterol, and manage or prevent diabetes.
The key considerations are:
Portion size
Consuming a wide variety of healthy foods
- To provide a proper nutritional balance
DASH encourages the person to:
Consuming less sodium (the main ingredient in salt)
- increase magnesium, calcium and potassium intake
These strategies help lower blood pressure.
DASH It is not a vegetarian diet but recommends eating more fruits and vegetables, low or fat-free dairy products, beans, nuts, and other nutritious items.
It offers healthy alternatives to "junk food" and encourages people to avoid processed foods.
How is the DASH Diet Made?
DASH diet It's simple - dieters are allowed to eat natural foods such as vegetables, fruits, nuts, lean protein, low-fat milk, poultry, fish, meat and beans.
The aim of this diet is to reduce the consumption of salty or high-sodium foods, which are the main causes of blood pressure, obesity and other diseases.
Standard DASH diet Tells to consume 1500-2300 mg of sodium per day. This limit corresponds to the daily intake.
In addition, it is necessary to limit the consumption of sugary drinks and sweets. This is very important if you are trying to lose weight because if you do not use sugar as an energy source, the sugar will eventually be stored as fat.
Therefore, this combination of healthy foods, unprocessed or junk food, low-sodium and low-sugar foods, and a healthy lifestyle is the working formula of this diet.
DASH Diet for Weight Loss
If you want to lose weight, you must consume more energy than you eat. If you want to maintain your current weight, you must consume as much food as you consume energy.
Water, freshly squeezed fruit and vegetable juices
Herbs and Spices
Cumin, coriander, garlic powder, rosemary, thyme, dill, fenugreek seeds, bay leaf, cardamom, cloves, nutmeg and cinnamon.
What Cannot be Eaten on the DASH Diet?
Chips
- Candies
- salted peanuts
- Any kind of alcohol
- Pastries
- Pizza
Packaged fruit and vegetable juices
Energy drinks
- Canned Food
White bread
- Package soup
- cold meat
- Sausage, salami, etc. processed meat
Ready-to-eat foods
- Instant pasta
Ketchup and sauces
High-fat salad dressing
- Soda
- Cookies
Is the DASH Diet Safe?
The DASH diet is generally safe for everyone, but as with any diet, it is useful to consult a doctor before starting this diet. Everyone's body type and biochemistry is different, so the doctor can give you the best advice.
For example, this diet recommends consuming high-fiber foods, but if you have stomach ulcers, have had bowel surgery, or suffer from IBS / IBD. DASH dietYou should not apply. It irritates the stomach lining and makes the situation worse.
DASH diet It is a safe and good diet for weight loss and the treatment of many lifestyle and obesity related diseases but consult your doctor first.
Whether you lose weight or not DASH diet Your blood pressure will drop during. If you already have high blood pressure, you have probably been advised to lose weight.
This is because the higher your weight, the higher your blood pressure will be.
Additionally, losing weight has also been shown to lower blood pressure. Some research, DASH dietersshows that you can lose weight.
DASH dietGiven that nin eliminates a large number of high-fat, sugary foods, calorie intake automatically drops and weight is lost.
Helps prevent cardiovascular disease
Scientists in the UK DASH dietfound that can reduce the risk of cardiovascular disease.
Lowers blood pressure
It is the best diet to follow if you have high blood pressure. US scientists, DASH dietproved that the low sodium intake result helped to lower the blood pressure of the participants.
Improves insulin sensitivity
In a statement published by scientists at the University of North Carolina, DASH dietIt has been confirmed that can help improve insulin sensitivity.
Helps treat non-alcoholic fatty liver disease
Researchers from Kashan Faculty of Medical Sciences, DASH dietproved to have positive effects on people suffering from nonalcoholic fatty liver disease (NAFLD) and also boosts inflammatory markers and metabolism.
It reduces the risk of diabetes
DASH diet It can also reduce and prevent metabolic syndrome, thus reducing the risk of diabetes.
Reduces cancer risk
A recent review, DASH dietIt showed that people who practiced it had a lower risk of certain cancers, including colorectal and breast cancer.
Reduces the risk of metabolic syndrome
Some research, DASH dietIt states that it reduces the risk of metabolic syndrome by up to 81%.
What Are the Side Effects of the DASH Diet?
It can be difficult to cut salt and sugar suddenly.
- More costly organic products should be consumed.
- This is a shock diet not, so you won't see the results right away. If you strictly follow the plan, it may take up to four weeks to show results.
DASH Diet Tips
- Buy fruit and vegetables from the market.
- Prefer butchers or fishermen to buy meat or fish.
If you suddenly can't give up sugar or high-sodium foods, do it slowly.
- Get rid of all the processed foods in your kitchen.
- Avoid eating out.
- Stop smoking.
Exercise regularly.
- Consume a limited amount of alcohol.
You can have a getaway day every two weeks.
DASH dietThe shock is not diet and does not give quick results. Whether you have high blood pressure or obesity problems, this diet will definitely give results.
