The Dietary Approach to Stop Hypertension (DASH) is based on the book written by Dr Thomas Moore, MD. It was created by a team of doctors who wanted to find out whether they could fight hypertension through diet.
The diet was commissioned by the NIH (National Institute of Health). While ‘trendy’ diets are endorsed by celebrities, weight loss gurus and fitness experts, the DASH diet has been endorsed by the AHA (American Heart Association) as being ideal for people suffering from hypertension, diabetes, cancer or cardiovascular problems.
The DASH diet emphasizes the need to reduce the intake of sodium. Table salt, processed foods and junk foods contain high levels of sodium. We must limit our daily intake of sodium to 1500-2000 milligrams a day. In this context, it is important to remember that one gram of table salt contains 400 milligrams of sodium.
The DASH diet allows:
- Foods low in saturated fats and cholesterol
- Fresh fruits and vegetables
- Whole grain products
- Nuts
- Fish, poultry
The DASH diet prohibits:
- Sweets
- Red Meat
- Foods high in salt content like chips, pickles, soy sauce, processed foods and junk foods
The DASH diet also stresses the importance of taking in high amounts of nutrients like magnesium, potassium, calcium, protein and fiber. Potassium is found in plenty in bananas, strawberries, chickpeas, broccoli and spinach. Calcium is found in yoghurt, tofu, low fat cheese and salmon. Magnesium is found in bananas, oatmeal, brown rice, nuts and green leafy vegetables.
To help people exercise portion control, the diet recommends that dieters exercise mindful eating. They must chew foods slowly and eat food consciously by sitting at the table while eating food.
The diet advocates a complete change in lifestyle. For instance, just as dietary changes are recommended, the diet also stresses the need to exercise on a regular basis.
The diet offers four levels and followers may choose any level.
The DASH diet: A Review
Since the diet was developed for patients suffering from hypertension, its focus is to reduce blood pressure. There is no promise of weight loss. However, by implementing the suggestions in the book, it is possible for followers to experience significant weight loss.
The facts presented in the book are backed by a massive body of evidence. The language in which the book is written is simple and easy to understand.
Pros:
- Advocates the intake of healthy, wholesome food
- Limits the intake of sodium
- No foods are forbidden
- Portion control is brought about through mindful eating
- Easy to adapt the diet to any lifestyle
- Exercise plays a vital role
Cons:
- More guidance needed on portion control
- Meat alternatives for vegetarians are not given
In Conclusion
The DASH diet suggests a slow but sure change in our lifestyle. By eating wholesome foods and controlling the intake of salt and fats, it is possible to avert many diseases. Followers will also see that they are able to lose weight easily when they adopt this diet. It may be concluded that this diet is not just for those suffering from high blood pressure. It can do ordinary folks also a lot of good!
Did you enjoy this article? Click here to get my Free Abs Flattening Report!
Fat Burning Videos To Watch:
|
 |
