Dash Diet: Lose Weight, Lower Blood Pressure And Prevent Diabetes.

What is DASH diet ?

Dash diet DASH stands for Dietary Approach to Stop Hypertension. DASH diet was developed by National Heart, Lung, and Blood Institute (NHLBI) to treat and prevent high blood pressure. DASH diet emphases on eating a diet rich in vegetables, fruit, fat-free or low-fat dairy, whole grain, beans, nuts, fish, but less red meat and sugary foods. DASH diet also focuses on eating foods rich in potassium, magnesium and calcium, high fiber and low cholesterol foods. DASH diet is low in sodium which helps reduce blood pressure and prevent stoke. In a study done in New England Journal of Medicine researchers found that the people on DASH diet reduced their systolic and diastolic blood pressure by 5.5 and 3 mm Hg . DASH diet plan is different for every person as calorie intake for each person ranges from 1699 to 3100 calories a day. Talk to a doctor or nutritionist about the calorie intake as it varies from person to person.

Is DASH diet safe?

DASH diet is considered safe for everyone and there are no known side effects. Because this is a diet high in fiber; people who are not used to eating a high fiber diet must gradually increase their fiber intake as suddenly eating a fiber rich diet can cause constipation.

Benefits of being on a DASH diet:

  • Lowers blood pressure.
  • Lowers triglyceride levels.
  • Reduces LDL and improves HDL.
  • Promotes weight loss.
  • Reduces the risk of getting osteoporosis.
  • Controls blood sugar and insulin levels.
  • Improves metabolic syndrome.
  • Lowers the risk of heart disease and stroke.
  • Prevents kidney disease.
  • Improves overall quality of life and mood.
Along with other benefits listed above, because of the fact that it is rich in fruits and vegetables, it has compounds rich in the following:
  • Beta carotene found in carrots, pumpkin, and sweet potato is a pro-vitamin which is converted to vitamin-A .
  • Lycopene is a naturally occurring chemical in tomatoes and other fruits and vegetables that are red in color. Lycopene is used to treat heart disease, various cancers and HPV virus.
  • Phytochemicals are chemicals found in plants and responsible for protection and prevention against disease.
  • Isoflavones found in soy helps to reduce menopausal symptoms and osteoporosis.
  • Carotenoids are yellow, orange and red pigments found in plants. Lycopene and Beta carotene are Carotenoids and reduce the risk of cancer and cardiovascular disease.
  • Flavonoids are powerful antioxidants and have anti-aging properties. They protect against Alzheimer, dementia and certain cancers. Examples are dark chocolate, cabbage, apples, red wine, tea.
  • Indoles found in cruciferous vegetables like broccoli, cauliflower, bok-choy inhibits the development of cancer.
  • Capsaicin found in hot peppers protects DNA from carcinogens.
  • Protease inhibitors, the strongest anti-viral compound that inhibits the activity of protease  In layman terms when a person is infected by a virus, the virus depends on protease for replication. Protease inhibitors will not allow the virus to duplicate and thus put a stop to spread in other cells.

These compounds helps the body in building a strong immunity and protects against viruses, bacteria, fungus, cancers, DNA cell damage, various diseases as well as inflammation which is the root cause of all disease. Dash diet is recommended by American Heart Association and The National Cancer Institute. According to Lawrence J. Appel, a DASH researcher, “It’s not a diet for one disease, but It’s a diet for all diseases.” Along with diet, exercise regularly, reduce sodium intake and do not smoke. DASH diet is a lifestyle change and your pathway to a new, healthy lifestyle. So go ahead and make the change by following a DASH diet, you have nothing to lose but your weight. The best way to lose weight is to eat balanced healthy foods and this diet has it all. DASH diet is not just another fad diets but a greatest contribution made to healthcare.

Sources:

Get your free book by NIH for DASH diet over here

http://www.dashdietoregon.org/files/dash/pdf/dash_shopping_list.pdf

http://dashdiet.org/sample_menu.asp

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/how_make_dash.html

DASH clinical study

http://hyper.ahajournals.org/content/47/2/296.full

1200 Calorie Dash Diet

Dash Diet Food List:

Image : Gloria García via Compfight

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