If you’re trying to lower your high blood pressure, then consider trying the DASh diet. DASH stands for Dietary Approaches to Stop Hypertension. This diet was specifically designed to prevent high blood pressure. This lifelong approach to healthy eating was developed to lower blood pressure without needing medication.
Benefits Of The DASH Diet
The DASH diet encourages you to reduce your sodium intake while eating a variety of foods that are rich in nutrients to help lower your high blood pressure, including calcium, potassium, and magnesium.
Just by following the DASH diet, you could reduce your blood pressure by a few points in a matter of two weeks! And, over time, your systolic blood pressure could even drop by 10 points or more.
Sponsored by the National Institutes of Health, the DASH diet is also recommended to prevent cancer, heart disease, osteoporosis, stroke, and diabetes. It’s been ranked as the best, healthiest diet and is proven to improve health significantly. The DASH diet has even been associated with reducing one’s risk of depression.
What’s On The Dash Diet Menu
The DASH diet is a plant-focused diet, rich in fruits and vegetables. You can also eat non-fat dairy, lean meats, fish, poultry, whole grains, and nuts. Fill up on protein-rich foods that are also low in sodium. The DASH diet is designed to be low in sodium, especially when compared to the average American’s sodium-intake levels.
Did you know that the typical American consumes up to 3,400 mg of sodium a day or more. Those are staggering amounts of sodium!
With the DASH diet, you can consume anywhere between 1,500 to 2,300 mg a day depending on your needs. It’s important to discuss going on this diet with your doctor to help you determine what sodium level is right for you.
It’s recommended to stick to 2,000 calories per day. You can eat red meat, fats, and sweets in moderation. However, the DASH diet is low in saturated fats and trans fats, so it’s important to eat foods that are DASH diet friendly.
The DASH Diet For Weight Loss
Although the DASH diet is not a weight loss program, you may find your pants getting a bit looser. The DASH diet guides you toward healthier food choices, so naturally, you may find that it’s easier to lose weight when on the diet.
The DASH diet requires about 2,000 calories per day. However, if you want to lose some unwanted pounds, consider cutting back a little on the calorie-intake. Adjust your food servings based on your personal goals and overall health.
Before you do this, you should consult with your doctor about making these changes. Your care team can help you decide which meal plan works best for you.
Is The DASH Diet Right For You?
Remember to speak with your doctor about the DASH diet. If you suffer from hypertension (high blood pressure), diabetes, high cholesterol, or heart disease, then consider going on the DASH diet.
Going on a diet that can prevent disease and promote healthy weight loss is definitely something worth considering. In addition to a recommendation by your doctor, the DASH diet is also endorsed by the following health organizations:
- The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
- The Mayo Clinic
- The 2015 Dietary Guidelines for Americans
- The American Heart Association (AHA)
- The 2011 AHA Treatment Guidelines for Women
Following a DASH diet meal plan will provide you with more health benefits with every bite. This diet is high in fiber, low in fat, and rich in nutrients. And, it’s designed for the whole family!
New studies continue to show even more health benefits of following the DASH diet plan. Speak to your doctor to see if it may be right for you too!