Jasmine King - DASH Diet: 25 Best DASH Diet Recipes for Lower Blood Pressure and Weight Loss

DASH Diet

25 Best DASH Diet Recipes for Lower Blood Pressure and Weight Loss

Jasmine King

Copyright 2019 by Jasmine King - All rights reserved.

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Chapter 1: Introduction of DASH Diet

T he DASH diet is based on medical research and the original goal of this eating program was to lower blood pressure. That's what DASH stands for, in fact: D ietary A pproaches to S top H ypertension. Many people who follow the DASH diet lose weight because of the healthy foods that are included in it.

A Brief History of DASH Diet

I n the mid 90s, large scale studies were conducted at prestigious universities and medical centers to find new diet plans that could help hypertension patients to lower blood pressure. These studies combined with many follow-up studies eventually led to the development of the DASH diet plan. Today, the DASH diet is recommended by a number of important organizations, including The American Heart Association and The National Heart, Lung, and Blood Institute. It is used in the U.S. dietary guidelines and most doctors prescribe this plan to their patients who are battling high blood pressure. It takes a scientific approach to good health not by counting calories or measuring fat grams, but by choosing the foods that are most likely to keep a body healthy.

DASH Diet: Main Principles

T he DASH diet focuses on long-term healthy eating habits. The diet doesnt make you starve or constantly crave. It works by controlling the size of the portions you eat, for each food group, making sure you get the optimal levels of potassium, calcium, magnesium, fiber and protein.

The DASH diet chooses certain food groups for specific reasons. Fruits and vegetables give you the magnesium and potassium your body needs. Low fat dairy products provide calcium. Each food you eat should have a purpose, and that's the principle of the DASH diet that is most important: eat well so you feel well. Here are some additional details to remember when you're following the DASH principles:

Reduce the sodium in your diet. The diet recommends less than 2,300 mg of sodium per day. The National Heart, Lung and Blood Institute recommends lowering the sodium intake even further, to 1,500 mg, for people in the following groups: people with high blood pressure, people with diabetes or chronic kidney disease, African Americans, and people aged 51 and over.

Eat fruits, vegetables and low-fat dairy products

Eat high fiber foods

Focus on healthy fats that are good for your heart instead of saturated fats

Achieve and maintain a healthy body weight

Eat a lot of potassium and magnesium

Stay hydrated, particularly with water

Avoid smoking

The DASH diet is really more than just a diet - it's a lifestyle.

DASH Diet: Health Benefits

T here are numerous health benefits associated with the DASH diet. Weight loss is one of the most important benefits and a leading reason for why people adopt the DASH diet. It also brings down blood pressure, which is an important medical reason that people are advised to follow this eating plan. In addition to being a positive influence on blood pressure, the DASH diet has been praised for preventing other chronic diseases. You'll get a lot more energy because your blood sugar will be stable and your metabolism will speed up. The fruits and veggies you fill up on will provide a lot of cancer-fighting and immune-boosting antioxidants to your system. Many people report looking and feeling younger as well. If you have a history of diabetes in your family, the DASH diet can help reduce symptoms that may have already showed up.