By Zanele Songo
The DASH diet is a meal plan designed to lower blood pressure and reduce the risk of heart disease.The diet is suitable for almost anyone, and can also help with weight loss.
Dash Diet Explained
The DASH (Dietary Approaches to Stop Hypertensidiet) is a nutritious eating plan that can help you manage or avoid high blood pressure (hypertension). Low-density lipoprotein (LDL or “bad”) cholesterol levels in the blood can also be reduced by following this diet and it has been ranked as one of the best diets in the world.
It is easy to stick to the DASH diet, there’s no special or premade meals required. It uses a lot of common foods that you probably already have in your home, you eat around 2,000 calories per day on the DASH diet.
According to Medical News Today, this diet has been demonstrated in studies to decrease blood pressure in as little as two weeks and low-density lipoprotein cholesterol levels in the blood.
“The consistent high ranking of DASH over the years bode well for the way diet is received and adopted, not just by the health professionals but the public at large,” says Janet de Jesus, M.S, a registered dietician. Anyone can follow the diet, although it does necessitate preparing your daily meals based on allowed servings, so if you aren’t used to meal planning you may require assistance. Researchers support the use of Dash diet as the healthy eating pattern that promotes a balanced diet and portion control.
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According to News24, the Dash Diet has shown that eating enough of fruits, vegetables,whole grains and modest amounts of low fat or fat free dairy products can improve potassium, magnesium and calcium levels. Lowering salt intake als helps reduce blood pressure.
Scientists believe that reducing salt intake is one of the key reason this diet can help a person with high blood pressure. Mr Stephen Juraschek a medical instructor, says, “An interesting aspect of the Dash diet is that the effects are greater in people with hypertension at baseline, which is comparable to anti- hypertensive medications”.