What Is the DASH Diet?

The DASH Diet for Health

Report: DASH Diet Best Overall Eating Plan
The MIND diet ranked first in the "Easiest Diet to Follow" category in a three-way tie with Weight Watchers and the Fertility diet, which asserts that certain dietary changes can boost fertility. Blood pressure is a measure of the force of blood in the circulatory system, which is often taken for medical diagnosis and monitoring. Normal blood pressure is 90 to mmHg for systolic and 60 to 80 mmHg for diastolic blood pressure. It also promotes the involvement of the right amount of nutrients in food that can lower blood pressure. This article tells you…. This is overwhelming for many myself included , but there are plenty of tricks and tips to help you.

Dash Diet Meal Plan

DASH Diet and High Blood Pressure

Today, the eating plan is recommended for preventing and treating hypertension and heart disease—and it has been linked to decreased bone deterioration, improved insulin sensitivity, and possible risk reduction for some cancers.

When foods are processed, their potassium levels actually decrease. So, choosing whole or minimally processed foods can improve blood pressure regulation from both a sodium and a potassium perspective.

DASH's lack of followers seems to come down to misconceptions that people have about it. The DASH diet was created when researchers were looking for ways to effectively reduce hypertension, but this was over 20 years ago! In fact, studies suggest that DASH lowers risk for heart disease, type 2 diabetes and metabolic syndrome, and some cancers. Regularly going over this amount takes a toll on your body—even healthy bodies—over time. Yes, reducing the amount of salt you use and choosing lower-sodium products are key, but opting for fresh foods or whole foods instead of boxed, canned, and ready-to-heat items makes a big enough impact.

Experiment with spices and herbs, and use a little salt to enhance flavor. Salt should never be the sole flavoring or seasoning in any in dish. Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch.

This is overwhelming for many myself included , but there are plenty of tricks and tips to help you. Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil.

Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the end. Top the turkey with the sautéed carrots for extra flavor.

If you like very soft carrots, microwave first before sautéing. This could be a fast-food lunch but only if you can choose whole chicken parts. Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets.

They have too much breading for the amount of meat. Most fried chicken places have coleslaw as a side. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side, or until the fish flakes easily with a fork.

Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia.

Light cranberry juice has more calories than the diet version, but you may prefer it. Turkey and Swiss sandwich. Put ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose. Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots. Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.

This is regular coleslaw with thin pepper strips, grated carrots, and an oil and vinegar dressing. Zucchini Lasagna Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.

Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar. Oz and Dr Jeffrey … [Read More More Posts from this Category. Learn about … [Read More The information contained in this website is provided for informational purposes only, and is not intended to convey medical advice or to substitute for advice from your own physician.

This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure or prevent any disease. Consult a physician before taking any nutritional supplements. Privacy Policy Disclosure Terms and Conditions.

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