DASH Diet: An Introduction With Importance
The abbreviation of DASH stands for Dietary Approaches to Stop Hypertension which means its a diet plan based on diet results recommended by the panel of experts of a famous institution in 1997 for lowering the blood pressure. The healthy DASH diet plan is a certified treatment for high blood pressure, heart diseases, and kidney diseases even without any medicinal aid. A Hypertension is also called as the silent killer which doesn’t possess any prior symptoms or warning indications. The DASH diet completely emphasizes on the eating proper variety of foods with the portion of size and getting the right amount of nutritional value. This diet plan is a combinational plant-focused diet which should be rich in whole grains, fruits, vegetables, dry fruits, seeds, meats, nuts, etc also high in dietary fiber, potassium, calcium, proteins and magnesium. But must be low in sodium, cholesterol, fat dairy products. This perfect combination of diet is highly recommendable to the person who want to prevent or control high blood pressure which also reduces the risk of getting heart related diseases. The functionality of this proper planned diets are rated in logical category according to seven safety types: easy to be followed, high nutritional value, short-term weight loss results, effective and preventive management of diabetes as well as several heart diseases.
DASH Diet :- Its Advantages And Disadvantages
DASH Diet is an eating programming concept for living healthy life which was voted as the best overall diet in the world’s annual diet ranking survey. There are some advantages of this Dash diet Plan such as: By strictly following this proper diet you are able to decreases the blood pressure by a few points in just two weeks, its really been testified to be an effective way for weight loss and at the same time becoming healthier also. Some of the most remarkable health benefits of this diet plan are aid in weight loss efforts, helps to avoid diabetes, boost heart health, protect your kidneys, slowing the progress of osteoporosis and its ability to lowering the blood pressure. It also includes healthy suitable weight, exercising, and not smoking or drinking. But there are certain drawbacks of Dash dieting also just like other weight-lossing programs it does not support any quick weight loss, its a long term strategy plan, its followers lacks for the convenience as well as support also.
A Proper Balanced DASH Diet Plan
DASH diet is an important key factor in the optimization of health with true-balanced diet filled with nutrients. All of them are only concerned to improve health of an individual person by weight loss. This diet plan recommends to consume less than 2,300 mg of sodium each day as part of a healthy diet and the number of servings required may vary from person to person depending on how many calories are needed per day. DASH dietary plan consists of:
For example, a person who needs 2000 calories per day he should consumes a proper diet like:
- 4-5 vegetable servings.
- 6-8 grain servings.
- 4-5 fruit servings.
- 2-3 fat-free or low-fat milk servings.
- 5 or less servings of sweets per week.
- 4-5 servings of nuts, seeds, and legumes per week.
- 6 or less servings of lean meats, poultry, or fish.
- 2-3 servings of fats and oils.
- Cholesterol:70 mg
- Total fat:70 g
- Sodium:1,607 mg
- Saturated fat:10 g
- Total carbohydrate:267 g
- Trans fat:0 g
- Dietary fiber:39 g
- Monounsaturated fat:25 g
- Total sugars:109 g
- Potassium:3,274 mg
- Protein:90 g
- Calcium:1,298 mg
- Magnesium:394 mg
A Dash Diet For Positive Weight Loss
DASH diet is not designed for the weight-loss program instead its an eating habit which has been found to be a fabulous plan for weight loss and very effective in lowering blood pressure and cholesterol level. It mainly concentrate on balanced proper diet in order to gain the solution for the perfect weight loss. For boosting the weight loss journey you should eat a well-balanced diet, exercising and leading an active and fit life are very essential. It can be special benefited for the people who possess excess weight, type 2 diabetes, metabolic syndrome, postmenopausal weight gain. It is very healthier so can be easily followed for the whole life and helps in losing weight even if you feel like dieting. It is really very important to focus on a few things such as bringing some control over hunger, boosting your metabolism, avoiding junked or packed foods and always stay hydrated by drinking plenty of water.