Are there any foods that can help me follow a dash diet more effectively?
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. The DASH diet was developed to lower high blood pressure. While it’s high in fruits, vegetables, and lean protein, it’s limited to red meat, salt, added sugar, and fat. The main goal of the DASH diet is to lower blood pressure.
A person eats fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and beans, but limits their intake of red meat, fat, sugar, and salt. Given that the DASH diet omits many high-fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. The DASH diet is a healthy eating plan developed to treat or prevent high blood pressure (hypertension). The DASH diet is a flexible and balanced eating plan that helps achieve a life-long, heart-healthy eating style.
Interestingly, the DASH diet has been shown to lower blood pressure in both healthy people and people with high blood pressure. While studies on the DASH diet found that the biggest reductions in blood pressure were experienced by those with the lowest salt intake, the health and lifespan benefits of restricting salt are ambiguous. Meat is rich in protein, B vitamins, zinc, and other nutrients, but people on the DASH diet should limit their meat consumption and eat mostly fruits and vegetables. These low-salt DASH diet results were most impressive among people who already had high blood pressure and lowered systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg (.
In addition to lowering blood pressure, the DASH diet offers a number of potential benefits, including weight loss and a lower risk of cancer. The DASH diet lowers blood pressure even more effectively when combined with physical activity (1. Regardless of your calorie requirement for the day, the DASH diet recommends no more than 2,300 mg of sodium per day. According to the report, if people with high blood pressure followed the DASH diet closely, it could prevent around 400,000 deaths from cardiovascular disease over a period of 10 years. Vegetable oils such as canola, corn, olives, and safflower are the recommended fats and oils for the DASH diet.
Consume 3,600 mg of sodium or more daily, so both versions of the DASH diet aim to reduce sodium consumption. The NHLBI recommends switching to the DASH diet over a few days or weeks, gradually adding more vegetables and cutting back on fatty products to make it part of your daily routine. Overall, the DASH diet is easy to follow and is an effective way to lower blood pressure and heart disease risk. In this study, participants following a DASH diet were randomized and given 3,000, 2,300, or 1,500 milligrams (mg) of sodium per day.
