The DASH Diet - Not Just Another Fad

Have you heard about the DASH diet?

No, it isn't the latest crazy weight loss scheme to hit the market. It's a sensible eating program formulated by the US National Institutes of Health to manage high blood pressure and cholesterol levels. The name is short for Dietary Approaches to Stop Hypertension.

The eating plan limits the intake of sodium and puts the focus on eating vegetables, fruits, whole grains, nuts, fish, and poultry. It discourages the consumption of red meat, sodium, and sugar. In fact, this plan is actually one of the most healthy weight loss programs [http://weightlosshelpnow.com/category/healthy-weight-loss-programs/] you can find today.

The diet also advises against eating too many processed foods. Once people learn to give up these overly processed products they often find that food has a much better flavor. Processed foods contain three quarters of the sodium found in the average diet. This is why the DASH diet discourages them. Sodium is the leading cause of high blood pressure. Reducing your sodium intake by eliminating processed foods from your diet is a big step towards controlling your blood pressure and living a healthier, longer life.

It's not just people with high blood pressure who can benefit from the DASH diet. It also encourages lifestyle changes rather than food deprivation to help you achieve and maintain a healthy weight. The DASH program was the result of a large group of studies that examined many popular eating plans and their typical outcomes.

This healthy lifestyle plan demonstrates to people what good eating habits look like. However, it also points them towards healthier substitutes for junk food. This component of the program is perhaps the most important, because when people change their eating habits, they start to long for their old low nutrient favorites. By substituting a healthier food that satisfies the body, people are less likely to cheat. This makes it more likely they'll stick to the diet over the long haul.

There's also a book of guidelines that has been published for the diet called Your Guide to Lowering Your Blood Pressure with DASH. This guide shows the nutritional information for many foods and gives suggestions for healthy alternatives for the less nutritious ones. The guide also provides meal ideas that meet the DASH guidelines, along with a nutritional analysis. It also includes valuable resources such as places where people can find help to start the program, and other support mechanisms that are available to help you make it work.

As you can see, the DASH diet isn't the latest rapid weight loss diet to make the rounds. It has been developed through careful research studies. This program comes highly recommended by many leading experts in the area of nutrition and health. For people with hypertension problems, this program is one of the most recommended ways to manage the problem apart from medication.

People who are looking for weight loss advice or just want to eat a healthier diet overall will also find this plan useful.   Refer here for your resource


Written by Kim Allarie at http://bit.ly/1i10c9M

DIET REVIEW 3 - Understanding the DASH Diet

If you've ever had a diagnosis of hypertension or high blood pressure, chances are you're familiar with the role that diet plays in regulating this crucial aspect of health. But if you, like many people, are confused about the particulars, it's important to know that you have a road map to healthy eating in the DASH diet.

The name DASH is an acronym for Dietary Approaches To Stop Hypertension, and the diet itself was developed in the US by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health, which is an agency of the United States Department of Health and Human Services).

Though the eating plan was developed specifically to help reduce blood pressure, it has been found to be helpful to people with diabetes as well and is widely considered an outstanding, well-balanced approach to eating that can be of significant benefit to everyone. In fact, the DASH diet is now recommended by the US Department of Agriculture as a model eating plan for all Americans.

The DASH eating plan works in two ways;

1. it reduces the amount of sodium in the diet, and 
2. increases the consumption of foods containing nutrients like potassium, calcium, and magnesium, which are known to reduce blood pressure. 

There are two versions of the DASH diet,

• one calculated for a daily sodium intake of 2,300 mg (the maximum sodium intake recommended by the NIH) and 

• one designed to limit sodium intake to just 1,500 mg daily. This lower-sodium version of the diet is recommended for people 
• who are over 50 years of age, 
• people who have been diagnosed with high blood pressure, and 
• people who are at risk for high blood pressure.

Both versions
Are largely built around fruits, vegetables, and whole grains, all of which are low in sodium and fat but high in fiber and essential nutrients.

The DASH diet also includes limited amounts of low-fat dairy products, lean meats, poultry, and fish, nuts and legumes, and healthy fats and oils.
A wonderful diet to improve your health and eating is such a joy, have a look at the delicious meals you can have by clicking here.

A basic breakdown of the DASH diet is as follows:

- Grains:              6 to 8 servings daily, with an emphasis on whole grains such as brown rice or
                                whole grain bread.
      
- Vegetables:        4 to 5 servings daily, raw or cooked

- Fruits:                4 to 5 servings daily, raw or cooked

- Low Fat or
   Fat Free Dairy: 2 to 3 servings daily. Cheese can be part of the DASH diet but must be used
                                judiciously because most cheeses are high in sodium.
Lean Meats, 
   Fish & Poultry: 6 or fewer 1 oz. servings daily


- Fats & Oils:       2 to 3 servings daily, chosen from unsaturated fats

- Nuts, Seeds, &
    Legumes:         4 to 5 servings weekly

Written by Ruth Butters at http://bit.ly/1dVqsiQ

Helpful Ideas

• Eat fruits canned in their own juice or in water. 

• Add fruit to plain fat-free or low-fat yogurt. 

• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes.

• Drink water or club soda and zest it up with a wedge of lemon or lime.

• Cut down meat to 3 ounces of meat instead of 6 ounces, even on a hamburger. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach.    Saves more than 200 calories.    that's HUGE!

• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables.  Lowers calories by 50.

• Physical activity can be done for 30 minutes, or 10 minutes at a time for a total of 30 minutes. 

• To avoid weight gain, try to total about 60 minutes per day.   This can include adding in a bit more walking when out shopping - try walking the length of the shopping mall before starting to shop - call this your quick look schedule and it won't be half so daunting.

NB :-For the great new lifestyle cookbook click here   You'll love it!