the dash diet plan
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The DASH DietThe DASH plan incorporates more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others diets. Also rich in potassium, magnesium and calcium
The diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure, now called "pre-hypertension."
The DASH diet also features a high quotient of anti-oxidant rich foods thought by some to retard or prevent chronic health problems including cancer, heart disease, and stroke.
For the 6th year in a row, the expert panel from US News & World Report chose the DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They say, "DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health.
The Diet is Easy to Follow
Nutritious
Safe
Effective Short and Long Term Weight Loss
Helps Fight Diabetes and Heart Disease
Researchers have also found that the DASH diet is more effective than a low oxalate diet in the prevention and treatment of kidney stones, specifically calcium oxalate kidney stones.
The Diet
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.
The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And Even Help To Lose Weight.
What Is The DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.
What Can I Eat On The DASH Diet?
Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta, English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels or unsalted popcorn
Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, or tomatoes
Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, or tangerines
Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%) milk or buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or low-fat regular or frozen yogurt
Lean protein: 6 or fewer servings of lean meat, fish all seafood that has been broiled, baked, poached or roasted
Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas.
Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola, corn, olive, or safflower), low-fat mayonnaise, or light salad dressing
Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar.
The plan helps reduce the risk for serious health problems because it is low in:
Saturated fat
Cholesterol
Total fat
Red meat
Sweets
Sugary beverages
The DASH diet encourages:
Fruits
Vegetables
Fat-free or low-fat milk and dairy products
Whole-grain foods
Fish
Poultry
Nuts
The DASH plan is also rich in important nutrients such as:
Potassium
Magnesium
Calcium
Protein
Fiber
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