The DASH diet (Dietary Approaches to Stop Hypertension) has been ranked “best diet for 8th year in a row” by US News & World Report. The DASH diet plan was developed to lower blood pressure without medication. The first DASH diet research, by the US National Institutes of Health, revealed that the DASH diet could lower blood pressure with dietary approaches. Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease and diabetes. It has been proven to be an effective way to lose weight while improving health at the same time.
What is the DASH diet?
DASH is a flexible and nutritionally balanced eating plan that helps create a lifestyle, not just a quick fix diet. The DASH diet, requires no special foods, but is rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy oils. A typical meal includes colorful fruits and vegetables, paired up with protein-rich foods to fill you up and keep you feeling full longer. Like most nutritional plans, limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils is recommended. And of course, limiting sugar-sweetened beverages and sweets is strongly recommended.
Control Blood Pressure
The DASH eating plan is just one key part of a healthy lifestyle; combining it with other lifestyle choices can help you control your blood pressure for life.
To help prevent and control high blood pressure consider the following: Do moderate physical activity as many days of the week as possible, maintain a healthy weight and if you smoke…quit.
To help make lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes. When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure, improving your overall health.