The Dash Diet Review
The Dash Diet Review, the name Dash Diet is the name of an eating plan designed and proven to help lower blood pressure, improve insulin sensitivity, and also cholesterol.
Many studies have shown that the Dash Diet could help in all these areas. It could lower blood pressure and improve many other health benefits. It was not developed as a weight loss program, but many people are having the added benefit of weight loss.
What is the Dash Diet?
The Dash diet is a high-fiber, low fat diet developed to help combat high blood pressure. The diet consists of whole grains, plenty of vegetables, fruit, beans, nuts and protein. Very limited amounts of sugar.
It’s been proven to help many types of cancer, stroke, heart disease, diabetes, and kidney stones.
But, it is ranked #9 for actual weight loss. It was not designed to be a weight loss diet, primarily for improving your blood pressure.
The name Dash comes from the name, Dietary Approach to Stop Hypertension. So it has been shortened to DASH.
Developed by U. S. National Heart, Lung, and Blood Institute for controlling high blood pressure.
What does the Dash diet claim?
The best diet for the last 6 years by U.S. News and World Report.
It’s not a crazy promise to help you lose 10 pounds in a week or any other pie in the sky claim. In fact, it was not developed as a weight loss plan at all, but more a plan for better health.
You will be eating plenty of vegetables, fruits, and whole grains, with small additions of protein. Additionally, small amount of low-fat dairy. Very limited amounts of sugar, only once or twice a week.
You need to know what you are putting in your body. Most prepackaged foods have too much sodium and many other undesirable food additives that are not good for us. Try to eat clean. I think if it has a nutritional label it probably isn’t too good for you.
It’s best to try to eat as naturally as possible and stay away from processed foods.
The standard Dash diet contains about 2,300 mg of sodium a day.
The lower sodium Dash diet contains 1,500 mg of sodium.
A typical American Diet can contain 3,400 mg of sodium a day, which is not good.
What do you eat on the Dash Diet?
Try to build your diet plan around;
Fresh fruits, 4-5 servings a day
Fresh vegetables, 4-5 servings a day
Whole grains, 6-8 servings a day
Low-fat dairy, 2-3 servings a day
Chicken (skin removed) or fish, 6 or less servings a day
If you do eat red meat, make sure it’s very lean and very
small amount, 2-3 ounces.
Nuts and legumes 4-5 servings per week
Vegetable oils ( not tropical) fats, 2-3 servings
5 or fewer serving of sweets a week
Remember to limit these foods.
Saturated and trans fats
Sugar and sweets
Also, the Dash diet recommends no smoking, limited alcohol consumption, and also increased exercise.
A very sensible way to eat, but one the American people have strayed away from.
Why the Dash Diet works.
You will be reducing the amount of sodium in your diet and your meals will consist of more whole and natural foods.
Getting rid of processed foods and fast foods will be very beneficial to your well being.
Benefits and results
If you follow all the steps outlined in this plan, I’m sure you will be very happy with your results.
Your sodium levels will improve and your blood pressure will improve, plus, you will lose some weight. Also, you may be preventing many other health issues, like cancer, diabetes, heart conditions and many other illness.
You will have more energy, will be able to exercise and have a better outlook and enjoy life more.
I hope this article enlightened you about your diet and if you have any questions, please comment below and I will get back to you as soon as possible, thanks, Deanna