Dash diet meal plan

What is a Dash diet, What are benefits and risks of Dash diet

What is DASH diet

DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. DASH stands for Dietary Approaches to Stop Hypertension, which was developed in the 90’s by the National Heart, Lung, And Blood Institute (NHLBI) together with several universities around the United States. This program’s purpose was to investigate if DASH diet can actually lower blood pressure in people with hypertension or prehypertension. Basically, DASH Diet has been developed by studying “what happens” when people eat whole grains, fruits, and vegetables while reducing salt intake. DASH diet is popular because its main concept – one that encourages fruits, veggies and whole grains over processed foods – aligns perfectly with what nutritionists have been preaching for years about healthy eating habits. DASH diet is much more than just a low-sodium eating plan. DASH Diet focuses on consuming whole, unprocessed foods that contain fiber and healthy fats in moderation while cutting back on salt and sugar. DASH Diet allows you to eat good quality proteins such as fish, lean beef, and chicken breast, which can help you maintain your energy levels throughout the day. DASH diet includes whole grains, fruits, vegetables, poultry, legumes, nuts, seeds, herbs, spices etc. DASH diet recommends limiting the intake of red meat to 6 oz per week for heart health reasons.

DASH diet benefits & risks

The main goal of the DASH Diet is to reduce blood pressure by consuming low sodium, low-fat foods. It can be really useful for people with blood pressure problems, but it is also a healthy and fulfilling approach to eating that can prevent a heart attack or a stroke in healthier people as well. Furthermore, there are no particular side effects of following the plan. If you have high blood pressure, you may want to keep your eye on the salt intake – only use sea salt allowed, don’t add any extra salt into your food – and skip junk snacks such as potato chips and other processed foods. DASH diet is not much different from the regular dietary advice doctors give their patients regarding weight loss or overall improvement. DASH Diet involves some rather simple modifications to your everyday meal – you have to avoid processed foods and include more fruits, vegetables, lean meats, and whole grains.

Benefits of the DASH diet

The main goal of the DASH Diet is to reduce blood pressure by consuming low-sodium, low-fat foods. It can be beneficial for people with blood pressure problems. Still, it is also a healthy and fulfilling approach to eating that can prevent a heart attack or a stroke in healthier people as well., furthermore there are no particular side effects from following the plan. If you have high blood pressure, you may want to keep your eye on the benefits of salt intake DASH diet benefits & risks.

Studies have demonstrated that the DASH Diet is more effective than other diets in promoting weight loss. It’s also an effective way to improve your cholesterol levels, which can help reduce your risk for heart disease and some forms of cancer. The American Heart Association (AHA) recommends this eating plan because it emphasizes vegetables, fruits, and whole grains; includes fat-free or low-fat dairy products; eliminates trans fats; limits red meat, sweets, and sugar; and restricts sodium intake. Since the DASH Diet derives roughly 40 percent of its calories from carbohydrates (primarily from fruits, vegetables, and whole grains), you’re getting what the AHA considers a well-balanced meal plan. In addition, by following the DASH Diet’s low-sodium eating guidelines, you’ll benefit from decreased fluid retention throughout your body — including your arterial walls – which should help you breathe easier.

Risks of the DASH diet

Although the DASH diet is a well-balanced eating plan for most people, you should take care to follow it sensibly. Here are some precautions:

You should work with your doctor or nutritionist if you have chronic kidney disease because this diet might contain a lot of phosphorus and potassium. In addition, people with gout may need to avoid specific protein sources on this diet, such as organ meats. The DASH Diet For Dummies notes that vegetarians have been known to develop health problems from limiting protein or overeating soy. In order to ensure that vegetarians get enough iodine, they should add sea vegetables — such as kombu, nori, and wakame to their diets while following this program. Pregnant women should not eat less than 1,200 calories a day and should talk with their doctor before making any changes to their eating habits.

The high fiber and low-fat content of the DASH diet can lead to sides like cramps and diarrhea. To avoid such risks, you may opt for a lower-fiber version or consult your doctor for advice about individual side effects. Be wary not to totally eliminate whole food groups from your diet, as this could leave you feeling deprived and lead to overeating later on.

The origins of DASH diet

This dietary approach was developed in conjunction with National Heart, Lung, and Blood Institute (NHLBI) in response to research that linked blood pressure levels to sodium intake. As it turns out, consuming too much salt can cause your body to retain fluid; this makes your heart work harder than necessary, increasing your blood pressure level.

What to eat when on a DASH diet

The foods allowed on the DASH diet include fresh fruits and vegetables, low-fat dairy products, lean poultry and meats without skin, fish and shellfish, eggs, legumes (beans, peas, and lentils), seeds and nuts, heart-healthy fats such as canola oil and olive oil, whole grains, brown rice and other whole grain products such as bread and pasta. The DASH Diet allows the limited intake of red meat, sweets, and sugar. DASH diet focuses on high-fiber nutritious foods that are low in saturated fat, cholesterol, and sodium. DASH diet suggests increasing fiber intake from 35 grams per day for a 2,000-calorie DASH Diet up to 50 grams per day for a 2,500-calorie DASH Diet.

Dash meal plan Foods to eat on DASH meal plan:

  1. Fruits
  2. Vegetables
  3. whole Grains
  4. Fish
  5. Poultry
  6. Low-fat dairy
  7. Beans and legumes
  8. Nuts & Seeds
  9. Vegetable oils

Foods to avoid when on a DASH diet

DASH Diet does not allow for unlimited amounts of any food groups or ingredients. Allowed foods are restricted in fat content (no trans fat), cholesterol levels (no more than 2 grams per day), sugar content (no added sugars) sodium (about 2400mg/day). Foods that you need to limit what portion sizes include: salt (under 2300 mg/day); Alcohol: must only be consumed in moderation; red meats; high-fat dairy foods.

Limit those foods on DASH meal plan:

  1. Fatty meats
  2. Processed meats
  3. Processed food
  4. Ful-fat diary
  5. Sugar-sweetened beverages
  6. Sweets
  7. Junk food
  8. Transfats

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