What You Need To Know About The DASH Diet


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For more information on the DASH Diet please visit: http://tinyurl.com/dashdietplan

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What You Need To Know About The DASH Diet

  1. 1. ==== ====Want To Lose Weight...Painlessly? Check This Outhttp://tinyurl.com/dashdietplan==== ====The foods we eat can affect our overall health. A diet rich in harmful elements like saturated fatsand cholesterol is a sure way to hypertension and other diseases. On the other hand, the rightchoice of foods can lessen your risk of acquiring such diseases.There is a particular eating plan that has been proven to lower hypertension or high bloodpressure. This diet is called the DASH or Dietary Approaches to Stop Hypertension.What is DASH diet?The DASH diet is a result of clinical studies conducted by scientists of the National Heart, Lungand Blood Institute (NHLBI). The researchers found out that a diet high in potassium, magnesium,calcium, protein and fiber, and low in fat and cholesterol can drastically reduce high bloodpressure.The study showed that a diet rich in vegetables, fruits and low-fat dairy products had a big effect inreducing hypertension. It also showed that the DASH diet produces fast results, sometimes in aslittle as two weeks after starting the diet.The DASH diet also emphasizes on three important nutrients: magnesium, calcium andpotassium. These minerals are thought to help reduce high blood pressure. A normal 2,000-caloriediet contains 500 milligrams of magnesium, 4.7 grams of potassium and 1.2 grams of calcium.Doing the DASH DietFollowing the DASH diet is very easy and takes little time in the choice and preparation of meals.Foods rich in fats and cholesterol are avoided. The dieter is advised to eat as much vegetables,fruits and cereals as possible.Since the foods you eat in a DASH diet are high in fiber content, it is recommended that you slowlyincrease your consumption of fiber-rich food to avoid diarrhea and other digestive problems. Youcan gradually increase your fiber intake by eating an additional serving of fruits and vegetables inevery meal.Grains are also good sources of fiber, as well as the B-complex vitamins and minerals. Wholegrains, whole wheat breads, bran, wheat germ and low-fat breakfast cereals are some of the grainproducts you can eat to increase your fiber consumption.You can choose the food you eat by looking at the product labels of processed and packagedfoods. Look for foods that are low in fat, saturated fat, sodium and cholesterol. Meats, chocolates,
  2. 2. chips and fast foods are main sources of fat and cholesterol, so you should reduce yourconsumption of these foods.If you decide to eat meat, limit your consumption to only six ounces a day, which is similar in sizeto a deck of cards. You can also eat more vegetables, cereals, pasta and beans into your meatdishes. Low-fat milk or skim milk is also a great source of protein without the excess fat andcholesterol.For snacks, you can try canned or dried fruits, as well as fresh ones. There are also healthy snackoptions for those on the DASH diet such as graham crackers, unsalted nuts and low-fat yogurt.Its Easy to DASHThe DASH diet is popular among many health buffs because it doesnt require any special mealsand recipes. There are no special preparations and calorie-counting to be considered as long asconsume more fruits and vegetables and reduce your intake of fat- and cholesterol-rich foods. TheDASH diet is a healthy eating plan that focuses more on the three important minerals that arebelieved to have a beneficial effect on high blood pressure.The DASH diet is great for people who prefer convenience and ease in their eating plans. Withscientific evidence to back it up, the DASH diet offers a proven and tested diet system for peoplelooking for good health.For more information about different diet plans and weight loss tips visit our site DietHabit.comArticle Source:http://EzineArticles.com/?expert=Greg_Kolber==== ====Want To Lose Weight...Painlessly? Check This Outhttp://tinyurl.com/dashdietplan==== ====