The Complete Beginner's Guide to the DASH Diet

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The DASH Diet Is Great For Weight Loss, So Why Is No One Following It?
This has led scientists and policy makers to develop specific dietary strategies to help reduce it 3 , 4. Grass-fed beef has a very different composition than conventional grain-fed beef. Snoring, like all other sounds, is caused by vibrations that cause particles in the air to form sound waves. The DASH diet is simple. The information contained in this website is provided for informational purposes only, and is not intended to convey medical advice or to substitute for advice from your own physician. Accessorize per your taste. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure.

Starting the DASH Diet

The DASH Diet: How does it work?

When stiffening of the arteries develop, it causes thickening of the cardiac muscle making it work even harder and weak.

Damaged arteries affect the amount of blood supply that reaches body organs for proper functioning and a reduction in blood supply will harm any affected organs. This is why kidney failure is a very possible complication of high blood pressure. Hypertension treatment is complex, and it includes lifestyle changes and medical treatment. However, medical treatment may not always be needed.

You can ask your doctor for advise. It is important to keep in mind that medical consultation remains a priority. The need for medical intervention can be determined by a doctor, where the combination and doses of antihypertensives are individual to each patient, as they depend on patient's blood pressure levels, age, other diseases that the patient may be suffering from and patient's general state.

On another note, every patient with hypertension is advised to make changes to their lifestyle. These include weight reduction, smoking cessation, engagement in aerobical physical activities, moderation of alcohol consumption and changes in diet.

The DASH diet was first developed in the s, based on multiple research, in order to produce a food-based strategy to lower blood pressure.

The DASH diet has been found to lower the blood pressure levels of individuals whether they be hypertensive or healthy people. Interestingly, this can also be achieved even without changes in salt intake or weight. However, it has shown not to lower the blood pressure level of healthy individuals to an extent that it goes below normal levels.

The efficacy of the diet was proven in many studies: The DASH diet is a meal plan containing high amounts of fruits, vegetables and whole grains. Fat-free or low-fat diary products, fish, beans and nuts should also be included. Foods rich in nutrients such as potassium, calcium and magnesium, along with antioxidants, contributes greatly to the normal functioning of the cardiovascular system.

The inclusion of restrictions in sodium intake to the diet has shown the greatest reductions in blood pressure levels among the studies. Hypertensive individuals with the lowest intakes of salt appeared to display the most impressive results. The DASH diet was not designed as a weight loss plan, but following the diet does not lead to unhealthy weight gain. However, since reduction of weight is also needed in some patients with hypertension, weight loss can be easily achieved by following the meal plan where you can reduce daily intake into calories; while increasing physical activity.

Following the diet, together with other healthy lifestyle changes adds up to the effects of antihypertensives. It may also allow the possibility to have lower doses of these drugs needed in controlling blood pressure in patients with hypertension. It is even more important in patients with prehypertension, for with these patients, lifestyle changes can prevent or slow down the actual development of hypertension.

It can help prolong the time where you have no need for intake of medical substances or need for undergoing regular therapy. The DASH dietary pattern may be effective at lowering blood pressure but is not only recommended for people suffering from hypertension; it is recommended for everyone, as it is a model of modern healthy diet, that is balanced, flexible, easy to follow as you go on and requires no special foods.

The DASH diet was developed in an effort to help reduce blood pressure in place of drugs and other medication. However, it does not actually encourage replacing the need for drug intake considering that the situation of each individual can be different. Despite the DASH diet having been proven to be very effective, you need to have a consultation with your doctor before making changes with your medicinal regimen. The meal plan advocates foods that are low to moderate in fat and high in fiber which are key drivers in managing high blood pressure.

Having a healthy blood pressure is important to maintaining the overall health, not only of your heart, but of your body.

You may have already known that high blood pressure increases the chances of stroke or heart attack, do you? Whilst it is a good idea to always include a daily bout of exercise simple brisk walking will do , the DASH diet is simply about making manageable dietary changes that are flexible and built on proven nutritional advice.

In fact, the eating plan is popular among dietitians, doctors, and other health professionals in the United States. It is also increasingly becoming very common to weight loss enthusiasts due to its long-term effects and considering the way it emphasizes a diet high in vegetables, whole grains, fruits and low fat dairy products. Given that the DASH meal plan cuts out much of sugary and high-fat foods, people may notice that they automatically reduce their intake of calories and lose weight.

Additionally, with the inclusion of proteins that keep people fuller for a longer period, followers of the DASH diet can easily notice that their snacking in between meals reduces.

The result is a noticeable weight loss that accompanies lowered blood pressure levels. Research suggests that following the DASH dietary pattern that is rich in satiating and high-fiber foods reduces abdominal obesity, body weight and waist circumference in only a span of 8 to 24 weeks.

Losing weight with the DASH diet is, crucially, an easy way to also lower your cholesterol, total fat, and saturated fat levels, all relevant to a reduction in blood pressure. It is constructive to overall health that further puts you at lesser risk of different medical complications. Another key benefit of the DASH diet is not being a crash diet, or something you perform as a knee jerk reaction. It is not a quick fix. Besides, a crash diet is proven to be unsustainable.

It also weakens your immune system, deprives your body of essential nutrients, and increases your risk of dehydration, cardiac stress and heart palpitations. Rebound and rapid weight gain is also common. Instead, the DASH diet is a sustainable way of life that can help you maintain a healthy weight by following the DASH guidelines, and something you can keep for life. Thanks to the appetite-satiating approach that is natural with the diet. It is the perfect eating plan for the family easy to implement as you go on.

A favorable outcome is having your family live on and grow with a healthy eating mindset. Yes, reducing the amount of salt you use and choosing lower-sodium products are key, but opting for fresh foods or whole foods instead of boxed, canned, and ready-to-heat items makes a big enough impact. Experiment with spices and herbs, and use a little salt to enhance flavor.

Salt should never be the sole flavoring or seasoning in any in dish. Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch. This is overwhelming for many myself included , but there are plenty of tricks and tips to help you.

Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies. Two additional shortcuts that can easily be worked into a DASH diet plan are meal prepping and batch cooking —both of which are important for quick, healthy eating. You can also minimize time spent in the kitchen by buying weekly salad greens, bags of pre-cut veggies, and prepping produce at the start of the week.

Home Health News Weight Loss. The hypertensive subjects experienced an average reduction of From Wikipedia, the free encyclopedia. This article needs more medical references for verification or relies too heavily on primary sources. Please review the contents of the article and add the appropriate references if you can.

Unsourced or poorly sourced material may be challenged and removed. Department of Agriculture and U. Department of Health and Human Services Retrieved December 15, Department of Health and Human Services. News Reveals Best Diets Rankings for ". The New England Journal of Medicine. A meta-analysis of individual data for one million adults in 61 prospective studies".

Southern California Urology Institute. Retrieved 21 April From Clinical Trial to Dinner Table". Cleveland Clinic Journal of Medicine. The Cleveland Clinic Foundation. National Heart, Lung, and Blood Institute. Human nutritions and healthy diets. Omnivore Entomophagy Pescetarian Plant-based.

Bodybuilding supplements Meal replacement Therapeutic food. Liquid diets Very low calorie. Category Commons Cookbook Food portal, Health and fitness portal.

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