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  • Category: Nutrition

    What is DASH Diet and its importance?


    Have a query about DASH diet? Searching for information about its significance? Check out advice from experts on this page.

    At present from News Papers, health related literary works and health based TV programs we are most commonly hearing a term Dash Diet. DASH eating plan is considered to be a model for healthy eating plan for everyone. Then what is this DASH diet and how it works for the health of every one. For what purpose this DASH diet has to be followed by everyone? Is this Diet system is scientifically proven system or not? What are the advantages of DASH Diet over traditional balanced diet? I request nutrition experts to comment on various aspects of this DASH Diet.
    Awaiting response.
  • #138990
    DASH diet seems to be a fad and also a good way to get rid of the hypertension among the people who do a lot of brain-work. For example this diet is popular among the people who work in IT, education and research sector. This diet focuses on reducing the symptoms of the hypertension. This diet is good for those who are suffering from stress, hypertension and blood pressure.

    DASH stands for Dietary Approaches to Stop Hypertension. Though this diet sounds good but it is not meant for all. This diet is not suitable for those who are suffering from diabetes and other blood related issues. Also doctors don't recommend this diet in many other scenarios. The reason being here in this diet you adjust the value of sodium in your diet. And this fluctuation helps reduce the hypertension.

    Traditional diet keeps focus on the burning calories and avoiding carbs. In case of the DASH diet, the focus is on the reducing the hypertension. So both of these diets are different in that aspect.

    DASH diet advantages -
    1. Adjusts the sodium level in the body
    2. Focuses on the symptoms of hypertension and reduces it.
    3. Forces you to avoid alcohol and smoking
    4. Reduces junk food intake in your body.

    In dash diet you take the following menu - Nuts, seeds and legumes, Lean meat, poultry and fish, Fruits, Vegetables, Grains. It also tells you what to eat and with what proportions so it all takes some time to adjust for your body.

    All of this is only possible based on understanding your body type and if it's possible for you to adopt this diet. I guess it takes time to adjust to the DASH diet. So discussing this with the gym trainer and the dietitian is helpful.

  • #139003
    DASH diet means the dilatory approach to stop hypertension with the inclusion of Fruits, Vegetables and low - fats diatery items. Whole - grains, Lean - meat, Fish and Poultry, too, may be included in the same class.
    Such diets are benificial for the people suffering from Hypertension and are obessed. In such diets special care is taken to reduce Sodium - intake which must be less than 2000mg/ day. Such diets are useful in managing healthy Cholesterol - leve, shedding excess body - weight apart from management of High Blood Pressure.
    Importance of DASH diets-
    1) The DASH diet was formulated to achieve the reduction of fat from the metabolism.
    2) Fruits and Vegetables and DASH combination can lower both - diastolic and systolic pressure.
    3) Cheese and Milk - products contain low saturated fat content and hence inclusion of DASH diets are benificial.
    However, in order to reap full benifits of such diets, one should avoid fried foods responsible for elevation of both Triglyceride and Cholesterol - level and if possible one should desist from Alcohol - consumption.

  • #139016
    DASH diet stands for Dietary Approaches to Stop Hypertension. The DASH diet envisages the inclusion of fruits, vegetables and low fat dairy products in your diet. It does not allow the use of sweets, red meat and added fats. DASH diet will permit the usage of lean meat like fish and poultry.

    The DASH diet limits the sodium intake. As per the DASH diet regime, the maximum sodium intake is limited to 1500 mg per day. DASH diet also recommends not more than two drinks per day for men and less than one drink per day for women.

    Live....and Let Live...!

  • #139039
    The National Institutes of Health in the US conducted two trials that provided convincing evidence that diet could help regulate blood pressure. The combined studies gave birth to the DASH diet. The study conducted in 1997, was called 'DASH' – short for Dietary Approaches to Stop Hypertension. The study established that blood pressure levels could drop substantially with a diet plan that is low in cholesterol, saturated fat and total fats, and consists of vegetables, fruits and low-fat dairy foods. It was discovered that this diet prevented incidence of hypertension and successfully lowered blood pressure in patients. The findings also concluded that the diet worked in bringing down blood pressure as much as any anti-hypertension medication. The diet showed effective results in a short span of 2 weeks. The advantage with the diet was that the positive effects continued even 8 weeks later irrespective of the individual's sex, origin, or initial blood pressure reading.

    Another trial carried out 3 years later studied if decreasing salt intake could improve outcomes. Sodium in the salt we eat causes the body to retain water, which in turn raises the blood volume and consequently blood pressure. Excess sodium can constrict the smaller blood vessels that can affect blood pressure. The second study that revolved around salt indicated that the DASH diet when practiced with the reduction of sodium intake, was healthier than either of the approaches, alone.

    The DASH diet consists of foods rich in potassium, magnesium, calcium and fibre. Studies show that foods high in these nutrients have blood pressure lowering properties. The diet also proposes low saturated fat intake. The DASH diet calls for ingesting between 8 and 10 servings of vegetables and fruits daily. One serving is equal to ½ cup of chopped apple. The diet includes consumption of 2 to 3 cups of low-fat dairy products, every day. It is a healthy and natural way of reducing blood pressure.

    Here is a look at the broad DASH guidelines that can be followed for menu planning –
    • 7 -8 servings of whole grain products every day
    • 4- 5 servings of fresh vegetables and fruits every day
    • 2 -3 cups of low-fat dairy products, including milk, curd and buttermilk daily
    • Fish, poultry and other meats consumption to be limited to 85g per day
    • 4 -5 servings of pulses, seeds and nuts can be taken during the week
    • Fats must be limited to 2 to 3 tbsp and saturated fats must be completely avoided
    • Those with a sweet tooth can enjoy guilt-free desserts 5 times a week

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