In this article, you will get complete dash Diet guidelines.
What Does Dash Diet Stand For?
Dash Diet Stands for Dietary Approaches To Stop Hypertension.
What Is The Dash Diet?
The Dash Diet is an approach to combat high blood pressure (Hypertension). It is specially designed for blood pressure patients. The Dash Diet for hypertension has become popular worldwide in last few years. It suggests avoiding sodium in your diet while taking potassium, magnesium and calcium as well. If you are on Diet, you may control your blood pressure within a couple of weeks with the passage of time you can even reduce your systolic blood pressure by nine to fourteen points and that can overall reduce health risks.
Other than blood pressure, This Diet is a very healthy diet. in dietary recommendations, it is also compatible to fight against osteoporosis, cancer, heart diseases and diabetes as well.
Sodium Level In-Dash Diet
This Diet mainly focus on vegetables, fruits and a moderate amount of fish, poultry and nuts.
In standard diet, the sodium level is very low. You can choose between sodium level as per your health requirement.
- Standard Dash Diet: In this category, you can take 23,00mg sodium in a day.
- Lower Sodium Dash Diet: In this category, you cannot consume more than 1500mg sodium in a day.
Dash Diet Foods
In both the categories, you will have to take a lot of whole grains, vegetables and dairy products. It also includes fish legumes, nuts and seeds but in very less amount.
You can also eat red meat an sweets. The main feature of this diet is that it is low in saturated fat and cholesterol.
Below You Can Find Dash Diet Food List:
- Lean Meat
- Nuts and Seeds
- Oils and Fats
Dash Diet Foods To Avoid
There are many food items that need to be avoided while you are on Dash Diet UK. You are not completely free to eat anything but instead, you need to avoid much food that usually on our plate. The lower your sodium intake will make your Diet more successful. Meat is never recommended in this Diet but still, if you want to eat meat, have a balance proportion otherwise it will destroy your diet and all the hard work will go in vain.
Dash Diet For Weight Loss
This Diet can also become beneficial for obese people as well. The dash diet weight loss solution is very simple, you just need to cut out the foods that contain too many carbohydrates with sodium as well. This diet generally provides 2000 calories in a day. If you want dash diet weight loss solution then you need to take lesser calories.
According to research people who stick with this Diet for more than 4 to five months has clearly stated that they have lost 24 pounds weight. unlike another diet that focuses on eliminating starch from the diet, You just need to avoid processed food items and food that contain a lot of sodium as well. This diet weight loss solution is especially popular in the Asia Pacific.
Dash Diet For Hypertension
This diet in particular focus on portion size food intake, while you can eat a variety of foods and getting all the nutrients you need to stay healthy. It is the only diet, that is purely dedicated to controlling high blood pressure or hypertension. Lower blood pressure, can be attained within a couple of weeks and you need not work a lot on it, but just focusing to stick with this diet and avoid sodium from your diet while completely eliminating salt from your food. The Dash diet for hypertension has a very positive impact on your blood flow while helping you to also control your cholesterol level and overcoming other heart-related issues. keep in mind that Salt is poison for hypertension patients. There are n chances to include a single ounce of salt in your food but have to avoid it at any cost. People suffering from high blood pressure should go for this diet for hypertension.
Dash Diet Chart
Below you will find the Chart:
|Type Of Food||Number of Serving 1500 to 3200 calorie diet||Serving on a 2000 Calorie Diet|
|Fats And Sweets||2 – 4||Limited|
|Vegetables||4 – 6||4 – 5|
|Nuts And Seeds||3 -6 Per Week||4 – 5 Per Week|
|Fruits||4 – 6||4 -5|
|Lean Meat||1.5 – 2.5||2 or less|
|Grains||6 -12||7 – 8|
|Low Fats||2 – 4||2 – 3|