The diet helps in preventing and lowering blood pressure. It also helps in weight loss. But it is considered to be inconvenient since you always have to prepare your own meals.
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Dash diet is considered as one of the best diets overall and the best diet in helping to control diabetes.
The main aim of these Dash recipes is to prevent hypertension. High blood pressure can be reduced by consuming nutrients like potassium, calcium, fiber etc. readily available in the Dash Diet.
The main focus of the diet is to cut down on salt. Avoid eating salt and emphasize more on fruits and vegetables makes a huge positive impact on weight loss and overall health.
The National Heart, Lung and Blood Institute developed the dash diet. The main theory of these dash diets is to determine how many calories one should eat for their age and level of activity. The most important thing is to eat more number of servings.
If one is following a particular 2000 calorie diet then the consuming should be around 6-8 servings of grain, 4-5 servings of vegetables and fruits, 2-3 servings of fats and oils etc., but the meat, fish and poultry has to be be cut down. Ensure that vegetable and fruit servings are increased.
There are several studies where it is proved that weight loss has been achieved by following the Dash diets led to sustained weight loss. The studies also show that there are many cardiovascular benefits by following the Dash diet.
The diet has also been shown to reduce hypertension; it lowers blood pressure which can cause heart disease, heart failure and heart stroke.
The American Diabetes Association suggests the Dash diet to help control Diabetes. Since being Overweight is the biggest risk factor for type 2 diabetes, the Dash Diet can help users lose weight, and reduce their overall risk of diabetes.
The meal plans can also be designed to reduce certain sugars, allowing users who are diabetic to use the Dash diet.
You should consult your doctor prior to joining any diet plan, especially if you have diabetes.
Oatmeal with Applesauce
Whole Wheat English Muffin with Jelly
Light Yogurt (Greek or any type)
Chicken Waldorf Salad
Light String Cheese
Roasted Chicken Breast
Tomato Spinach Salad with Balsamic Vinaigrette
Apple Crisp Topped with Frozen Yogurt
Consuming whole grains and vegetables is very important as they have high amounts of fiber, calcium, protein and potassium. Eating these foods will help to lower high blood pressure and lower cholesterol levels.
Although it is particularly not designed as a “weight loss diet” it definitely helps in losing weight in the long term. Many experts call the Dash diet as a “nutritionally sound” diet. It is also considered to be the best diet to control or prevent diabetes.
The lean meat, poultry and fish are not totally cut off but the consumption of vegetables and fruits is increased helping users to stay on the diet and not feel like they are restricting or starving themselves.
There are tons of recipes that can be followed in this Dash diet. You can personalize your own plan and you get a chance to pluck anything you want which suits your taste buds.
Since the Dash diet is considered to be heart healthy and nutritionally sound, this is a great option for those of you who want to be able to cook their own meals and just need a great meal plan and recipe list.