Thu. Oct 22nd, 2020

DASH diet

In the last 50 years, it have been noticed considerable rise in diseases such as hypertension, diabetes, obesity and coronary artery diseases. 

Incidence of high blood pressure and other cardiovascular complications have affected a huge number of people worldwide and still this numbers are keep on growing.

The DASH diet is formulated based on the advancement in the nutritional science for management and prevention of incidence of high blood pressure and other cardiovascular complications.

The DASH diet represents a theoretically reasonable and scalable intervention which produces immediately considerable progresses in health. 

Usage of the DASH diet have capability to control the risk factors responsible for hypertension.

What is a dash diet?

The DASH diet is a nutritional based methodology to avert and control hypertension.

DASH diet is a diet which highlights foods rich in protein, fiber and minerals such as potassium, magnesium, and calcium. It includes fruits and vegetables, beans, nuts, whole grains, and low-fat dairy and limits foods which are rich in saturated fat and sugar.

DASH diet full form

Full form of the DASH diet is “Dietary Approaches to Stop Hypertensiondiet.

How to shift toward DASH like dietary habit

One can shift their current eating habit towards more beneficial DADH diet chart by following these guidelines;

  • Include more and more fresh and seasonal fruits and vegetables in the regular diet.
  • Avoid the usage of the processed and refined food products and incorporate more content of the unprocessed and whole grains.
  • Non-vegetarian can avoid red meat and moderate the use of the meat. Even non-vegetarian can shift toward vegetarian sources of protein by consuming legumes and beans.
  • Include healthy sources of the fats such as flaxseed, avocado etc.
  • Should consume fat free or low-fat dairies.
  • Consumption of added sugars like soda and candy should avoided.

Potential health benefits of DASH diet

  • Helpful in the decreasing the hypertension by reducing the blood pressure. DASH diet is an indispensable approach for lowering blood pressure in patients with diabetes mellitus type 2
  • Helpful in the weight management.
  • Lowers the risk of the type 2 diabetes.
  • Helpful in the prevention of colorectal cancer.
  • Decreases the risk of metabolic syndromes: Several scientific studies have proven that the DASH diet lowers the blood glucose levels, triglycerides, bad cholesterol and insulin resistance.
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