DASH Diet• Dietary Approaches to Stop Hypertension (DASH)• Promoted by the National Heart, Lung, and Blood Institute (NHLBI)• Originally developed as an eating style to help lower blood pressure• Encourages to eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
• Helps lose weight easily• Healthy way of eating• The DASH diet may offer protection against osteoporosis, cancer, heart disease, stroke and diabetes
Criteria• Reduce the amount of sodium• There are two types of DASH diet: • Standard DASH diet. You can consume up to 2.300 mg of sodium a day. • Lower sodium DASH diet. You can consume up to 1.500 mg of sodium a day.
• Doesnt involve the same rigorous steps and restrictive demands as some other diets.• Increase intake of vegetables, fruits and certain dairy products.• Eat whole grains, poultry, fish and nuts.• Reduce intake of fats, red meats and foods and drinks that might have too much sugar• Consists of low levels of saturated fat and low cholesterol
•Some ways to get started• Change gradually• Treat meat as one part of the whole meal, instead of the focus• Use fruits or low-fat foods as desserts and snacks
The DASH diet plan includes:
From : http://www.dashforhealth.com/pages/public/dasheating.php
Advantages• Very sustainable• Recommended for the rest of your life• Do not restrict as other type of diet• Help lose weight• The DASH diet may offer protection against diabetes, CHD, stroke, kidney stones and other diseases.
Adherence to the DASH dietary pattern, which is rich in vegetables, fruit,and low-fat dairy products, may have the potential to prevent type 2diabetes. (Angela D. Liese et al. 2009)
Disadvantage• Doesnt have any known negative side effects
Comment & Conclusion• Healthy diet• Effective in reducing the blood pressure• It is considered a well-balanced approach to eating for the general public• Conclusion: The DASH diet is a healthy plan, designed for the whole family