Dash Diet Stands for Dietary Approaches To Stop Hypertension. In this article, you will get complete Dash Diet guidelines.
What Is The Dash Diet?
-Table of Contents
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 focuses on vegetables, fruits and a moderate amount of fish, poultry, and nuts.
In a 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 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 this 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 which help to lose weight. This diet generally provides 2000 calories in a day. If you want the 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. 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 chances to include a single ounce of salt in your food but have to avoid it at any cost. People suffering from high BP should go for this diet.
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|