What is DASH Diet?
The Dietary Approaches to Stop Hypertension or DASH diet has been reliably rated as a top diet for heart health and weight loss, across the world. Contrary to fad diets that call for extraordinary nutrition limitations without scientific evidence to support their efficacy, the DASH diet includes using qualitatively nutritional dietary improvements that are flexible to adapt.
The main aim of the DASH diet is to follow a diet that is high in plant-based foods. It explicitly meets the low-sodium needs that can help people reduce hypertension. This implies it's an incredible diet for individuals who have high blood pressure or have an individual or family background of heart disease, or people who might be at risk for type 2 diabetes or are presently dealing with the condition.
DASH diet has made eating habits famous among doctors, dietitians, and other health professionals. High blood pressure (hypertension) is a major contributing component to heart disease which is the main source of death around the planet, as indicated by the American Heart Association.
How does the DASH diet lower blood pressure and boost weight loss?
DASH diet can help in the following ways:
1. These nutrients are frequently insufficient in overweight and obese individuals, so the DASH diet can help right those lacks and help individuals feel good. the blood pressure and improving insulin sensitivity.
2.These nutrients are frequently insufficient in overweight and obese individuals, so the DASH diet can help right those lacks and help individuals feel good.
3. A few people may also shed pounds with the DASH diet, yet most should add exercise or further decrease starch intake to see fast weight loss.
What could be the eating plan in the DASH diet?
DASH Diet is very flexible in terms of incorporating a variety of foods:
1. One should eat more fruit, and particularly vegetables, and eat fewer foods high in sodium.
2. Whole grains are recommended like quinoa alongside lean proteins like chicken and fish.
3. Using a salt substitute made with potassium can be well-included. Individuals who are on blood pressure medications that increase potassium ought to seek the help of their doctors to monitor the blood level of potassium while they are making dietary changes.
4. As far as beverages are concerned, while you are on a DASH Diet, you’d have to limit the amount of caffeine and alcohol you are having. Try restraining your caffeine intake and not more than two alcoholic beverages per day for men, or one alcoholic beverage per day for women.
How can one incorporate physical exercise along with a DASH diet?
For the diet to be more powerful, combining it with physical activity can bring some extra advantages. Ideally one must engage in at least 150 minutes of moderate or 60 minutes of intense physical activity weekly, in addition to nearly a day or two, for strength training.
Final Thoughts
Numerous experts consider the DASH diet to be the healthiest generally speaking eating plan, however, the research additionally focuses on the viability of the Mediterranean diet. The two approaches are comparable in the types of foods they suggest—however, the Mediterranean diet adds more healthy fats, for example, grass-fed beef and olive oil—and the two of them lower blood pressure and cholesterol. While the DASH diet is a scientifically proven plan, the best diet is the one that makes you need to follow it as time goes on.
This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
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Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
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