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The DASH(Dietary Approaches to Stop Hypertension) Diet is a good source of your body’s nutrients to combat heart disease, lose weight, and stay healthy. It is rich in fruits, veggies, whole grains, beans, and nuts, and it’s low in red meat, sweets, and saturated fat. The diet is flexible, too, meaning you can eat foods you enjoy as long as you stay within the recommended calorie and nutrient limits.

The DASH diet has been getting a lot of buzz recently. And for a good reason. Its guidelines can help you lose weight, lower your blood pressure, and lower your heart disease, stroke, and diabetes risk. This diet, developed over 20 years ago, is also easy to follow, flexible, and, unlike most diets, sustainable. But what exactly can it do?

The following are just the food you could eat while on the DASH diet.

Fresh fruits of all colours

It’s been said that variety is the spice of life. The same is, in fact, true when it comes to your food. While nutritionists advocate limiting our consumption of processed foods, there is no denying that fresh fruits of all colours are one of the foods that allow you to eat in the DASH diet. Namely, citrus fruits, berries, and vegetables all contain antioxidants, vitamin C, fibre, and other nutrients that help keep your body healthy, balanced, and energized.

Fresh, frozen, or canned vegetables

Although fresh, frozen, and canned vegetables are all part of the DASH diet—a diet low in fat, sugar, and salt and high in fruits, vegetables, whole grains, and low-fat dairy foods—the choices you make depend on the preferences of your family. Some families prefer, or tolerate, frozen and canned vegetables better than fresh ones, while others favour fresh or frozen. However, fresh, frozen, and canned vegetables are an important part of the DASH diet since they provide essential nutrients and fibre.

Whole grains

Whole grains are one of the foods that allow you to eat in the DASH diet. A diet named for its creator, the DASH Diet, was developed by the National Heart, Lung and Blood Institute as a diet aimed to prevent and control high blood pressure. The diet emphasized whole grains, fruit, vegetables, poultry, fish, and low-fat dairy products. It was a partner of the National Heart, Lung, and Blood Institute’s National Heart, Lung and Blood Institute’s Nutrition Evidence Library.

Low-fat dairy products

The DASH diet is one of the three most important diets for a heart-healthy diet. The diet emphasizes a variety of foods, including low-fat dairy products, because it has been proven to lower hypertension, also called high blood pressure. In the DASH diet, you will eat at least three servings of low-fat dairy products daily, like yoghurt, milk, and cottage cheese.

Nuts and seeds

Important nutrients found in nuts and seeds can help the DASH diet’s eating pattern help you reach your health goals. The diet includes nuts, seeds, and vegetable oils as healthy plant sources of fat. Eating these foods as part of an overall diet may help lower blood pressure.

Olive oil and other healthy fats

Eat any health or diet book, and you might see recommendations for eating more olive oil. According to most, Olive oil is a healthy fat that we should consume regularly. It’s the creamy liquid inside olives, most often used in cooking. According to the American Heart Association, it is also one of the foods that allow you to eat in the DASH diet.

Lean proteins

Some dieters report feeling hungry after meals if they cut calories too much. However, the DASH diet doesn’t recommend limiting your lean protein intake. The diet recommends eating more lean protein and fewer carbs. Research shows that lean proteins are high in protein, low in carbs and dietary fibre, and contain healthy fats that aid satiety.

The DASH diet is one of the most popular diets today. The diet is an initiative of the National Heart, Lung, and Blood Institute (NHLBI). It reduces sodium intake and emphasizes eating fruits and vegetables.

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