Health Benefits Of Dash Diet Plan
Besides the potential to lower blood pressure, a DASH diet is associated with other positive health benefits like lowered LDL “bad” cholesterol . Additionally, because it is built on healthy eating habits and emphasizes nutritious food choices and portion control, a DASH diet looks similar to suggested dietary approaches for weight loss, and reduced risk of diabetes, osteoporosis, cancer, and heart disease .
Foods To Avoid On The Mind Diet
The MIND diet recommends limiting the following five foods:
- Butter and margarine: Try to eat less than 1 tablespoon daily. Instead, try using olive oil as your primary cooking fat, and dipping your bread in olive oil with herbs.
- Cheese: The MIND diet recommends limiting your cheese consumption to less than once per week.
- Red meat: Aim for no more than three servings each week. This includes all beef, pork, lamb and products made from these meats.
- Fried food: The MIND diet highly discourages fried food, especially the kind from fast-food restaurants. Limit your consumption to less than once per week.
- Pastries and sweets: This includes most of the processed junk food and desserts you can think of. Ice cream, cookies, brownies, snack cakes, donuts, candy and more. Try to limit these to no more than four times a week.
Researchers encourage limiting your consumption of these foods because they contain saturated fats and trans fats.
Studies have found that trans fats are clearly associated with all sorts of diseases, including heart disease and even Alzheimers disease. However, the health effects of saturated fat are widely debated in the nutrition world .
Although the research on saturated fats and heart disease may be inconclusive and highly contested, animal research and observational studies in humans do suggest that consuming saturated fats in excess is associated with poor brain health .
Dash Diet Breakfast Recipes/ideas
Lets look both at grain-based and at fruit-based DASH diet choices:
- Oatmeal with fruit and milk or yogurt
- Overnight oats
- Homemade fruit, greens, and vegetable juices
- Gallo Pinto this is rice with black beans and veggies, a typical Costa-Rican meal
- Miso soup yes, miso lowers blood pressure despite its Sodium content, and yes, in many countries this is a breakfast of choice
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About Heart And Vascular Institute
The UPMC Heart and Vascular Institute has long been a leader in cardiovascular care, with a rich history in clinical research and innovation. As one of the first heart transplant centers in the country and as the developer of one of the first heart-assist devices, UPMC has contributed to advancing the field of cardiovascular medicine.
Fish Poultry And Lean Meat: 6 Ounces Or Fewer Daily Combined
In moderation, poultry and lean meat can be a rich source of protein, B vitamins, and iron. Weve outlined the best healthy seafood to eat on the DASH Diet in the subsequent section. If you want to eat poultry or red meat, try:
- Poultry, skinned and defatted
- Red meat, using a low-fat cooking method
- Healthy seafood: see below
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Dash Diet For Weight Loss
If you follow the DASH eating plan, youll likely shed pounds. Combine the DASH diet with calorie cutting if you want to lose more weight. Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time.
But dont go to extremes, cautions Patton. If you try to cut calories quickly and dramatically, youll probably feel hungry and tired, she says.
If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.
A Carrot And Ginger Smoothie Is Packed With Vitamins And Flavor
Carrot and ginger may sound like an odd breakfast combo, but Ramark told Insider that this smoothie is a great way to load up on the fruits and vegetables required with the DASH diet.
To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top.
“This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake,” she said.
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Physical Activity And High Blood Pressure
It is important to be physically active every day, such as taking a walk after dinner. The more activity and exercise a person does the more benefits the body receives. As we exercise, the muscles demand oxygen, and nitric oxide is released to relax the blood vessels to allow more blood and oxygen in. Over time, this becomes a permanent effect, lowering blood pressure even when you are not physically active. For blood pressure and weight loss, physical activity should include regular walking, dancing, swimming, cycling, or other cardiovascular activity, but it also should include some strength training. Building more muscle through weight or strength training has the best effect on weight loss and increasing metabolism.3
The Dash Diet And Heart Health
This latest study adds to established research linking the DASH diet with heart health. For example, the original DASH trial, published in the New England Journal of Medicine in 1997, found that the DASH diet reduced blood pressure in adults with borderline high blood pressure . Importantly, the DASH trial represented a broad spectrum of men and women, including racial and ethnic minorities from a variety of socioeconomic levels.
In a second study, researchers added a low-sodium modification to the DASH diet. In this trial, participants following a DASH diet were randomized to receive 3,000, 2,300, or 1,500 milligrams of sodium per day. The study found that the low-sodium DASH diet was as effective for lowering blood pressure as a first-line blood pressure-lowering medication. This is significant because, according to the American Heart Association, an estimated 103 million adults in the United States have high blood pressure, defined as a reading of 130/80 mm Hg or greater.
Other Potential Health Benefits
DASH may also affect other areas of health. The diet:
- A recent review indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer (
The theory that some people are salt sensitive meaning that salt exerts a greater influence on their blood pressure could partly explain this .
If your salt intake is high, lowering it can offer major health benefits. Comprehensive salt restriction, as advised on the DASH diet, may only be beneficial for people who are salt sensitive or have high blood pressure.
Meats Poultry And Fish
Meats, poultry, and fish are rich sources of protein and magnesium, which are important nutrients. To make sure you are making healthy choices, follow these tips.
- Start out by using lean cuts of meat. You can recognize lean cuts by their names. Choose “loin” or “round” cuts.
- To lower the amount of fat they contain, take these steps. Trim off any visible fat. Remove the skin from poultry. Use lower-fat cooking methods such as broiling, roasting, or boiling.
One serving of meat, poultry, or fish equals 3 ounces or a portion about the size of a deck of cards or standard personal checkbook.
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Alternative Sources Of Protein: Nuts Seeds And Dry Beans
Almonds, sunflower seeds, lentils, kidney beans, peas, and other nuts, seeds and dry beans are an essential part of the DASH diet, since they contain fibers and phytochemicals essential in fighting against heart disease. It is recommended that you keep the servings small, especially with nuts. Nuts may have a bad reputation due to their fat content, but it is good fat.
Crushed or ground flaxseed in foods such as yogurt, cereal, and smoothies will ensure that youre getting the essential fibers and omega-3 and omega-6 fatty acids you need.
White beans are a versatile comfort food that can be served as a side dish, or in soups and other entrees. Many vegetarians eat beans as a source of protein. If you buy canned white beans, make sure they are low-sodium or contain no added sodium. One cup of white beans alone contains 13% of your recommended daily intake of calcium, 30% of your magnesium, and 14% of your daily potassium.
Nuts Seeds Dry Beans Or Peas
Nuts, seeds, dry beans, and peas provide a rich source of magnesium, potassium, and protein. Because nuts and seeds are high in fat, they have a lot of calories. That means to make sure you don’t overindulge, you need to pay attention to serving sizes.
- A serving of nuts equals Â½ cup or Â½ ounce.
- A serving of seeds equals 2 tablespoons or Â½ ounce.
- A serving of cooked dried beans equals Â½ cup.
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Meat Fish And Poultry
The DASH diet plan recommends consuming only lean sources of meat, fish and poultry to meet your protein needs, and limiting servings to just two or less each day. While animal products are high in protein, they can be high in fat, cholesterol and sodium, all of which contribute to hypertension. You can meet much of your protein needs through plant foods.
Stress Management And High Blood Pressure
Stress can raise blood pressure even if you are following a healthy DASH diet plan. Many times, the things that cause stress are outside of our control and we feel we cannot change it . What we can change is how we let stress impact us. By learning to be more stress resilient, we can reduce the impacts of stress, such as high blood pressure and weight gain. Stress management techniques such as courses in meditation are a good option. Two types of mediation, transcendental meditation and mindfulness-based stress reduction, have been studied and proven to lower blood pressure as well as increase peace of mind and stress resiliency.
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Fruits: 45 Servings Per Day
If youre following the DASH approach, youll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango.
Examples of a serving include:
- 1 medium apple
- 1/4 cup of dried apricots
- 1/2 cup of fresh, frozen or canned peaches
Dash Diet Fats And Oils
While fat may have its benefits in helping your body to absorb essential vitamins, too much can lead to a number of health issues, including high blood pressure. The DASH diet aims to limit your daily intake of fats to just 27% or less of your recommended daily calorie intake. It is also recommended that you focus on healthy monosaturated fats and oils at two to three servings a day. An example may be one to two teaspoons of soft margarine, light mayonnaise, or olive oil-based salad dressing.
You should aim to cut down on your consumption of trans fats and saturated fats that includes cutting out snack foods and carefully reading labels to make sure that salad dressings and margarines have a low level of saturated and trans fats.
You can also cut fats and oils from your diet by cutting back on the amount of meat, butter, whole milk, cheese, cream, and eggs in your diet. When preparing food, find alternatives to lard, solid shortenings, and palm and coconut oils.
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What Are The Dash Diet Food Serving Guidelines
Before we get into specific foods, you should familiarize yourself with the DASH diet food serving guidelines.
The DASH eating plan dictates a certain number of daily servings from food groups. For instance, in a 2,000-calorie diet, a person would include:
- Whole grains: 6-8 servings per day
- Vegetables: 4-5 servings per day
- Fruits: 4-5 servings per day
- Fat-free or low-fat milk and milk products: 2-3 servings per day
- Lean meat, poultry, and fish: 6 ounces or less per day
- Nuts, seeds, and legumes: 4-5 servings per week
- Fats and oils: 2-3 servings per day
- Sweets and added sugars: 5 servings or less per week
- Maximum sodium limit: 2,300 milligrams per day or 1,500 milligrams per day
Before we get into exactly which foods are included in these food groups, we’ll discuss which foods the DASH diet recommends you cut from your diet.
Will I Lose Weight
People can lose weight on the DASH diet, but they do not have to. If a person does wish to lose weight, the recommend reducing calories gradually.
Other tips for losing weight on DASH include:
- having small portions often during the day
- eating less meat and more fruits, vegetables, and whole grains
- choosing fruits or vegetables as a snack instead of candies or chips
- using the
- low in saturated and trans fats
- rich in fiber, protein, magnesium, calcium, and potassium
- low in sodium
Saturated fats mostly occur in fatty meat, full-fat dairy products, coconut oil, palm oil, and palm kernel oil.
The DASH diet focuses largely on plant-based foods, many of which are rich in antioxidants. believe that antioxidants play a role in preventing various health issues, including heart disease, stroke, type 2 diabetes, and cancer.
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Dash Eating Plan: Reducing Blood Pressure Through Diet And Lifestyle
Think you can’t stop hypertension, or high blood pressure? You might be able to if you follow a healthy eating pattern, such as the DASH diet. Dietary Approaches to Stop Hypertension is a style of eating thats high in fruits and vegetables, beans, nuts, seeds, whole grains, fish, poultry and low-fat or fat-free dairy products and is low in foods and beverages with added sugars, red meats and sodium.
Originally designed as an eating plan to lower blood pressure, DASH has many advantages for health and may help to reduce cardiovascular risk factors. This heart-healthy eating plan, which focuses on whole foods, is higher in nutrients that have been shown to lower blood pressure – dietary fiber, potassium, calcium, magnesium and protein – and lower in saturated fats, trans fat, cholesterol, added sugars and sodium. It can be a way of eating for the whole family, and also may reduce risk of stroke, heart disease and kidney stones.
Here’s a look at the basics of the DASH eating plan and the benefits of a healthy lifestyle.
Get Your Fruits and Veggies
Fruits and vegetables are natural sources of potassium which is important in managing blood pressure. Since some studies show that low intakes of potassium may be related to hypertension, making half your plate fruits and vegetables will help you increase your intake.
Choose Low-Fat or Fat-Free Dairy
Limit Sodium and Saturated Fat
Be Physically Active and Limit Alcohol
How To Follow The Dash Eating Plan
The DASH Eating Plan is similar to many of the recommendations included in the 2010 Dietary Guidelines for Americans. The 2005 Dietary Guidelines for Americans based many recommendations on the DASH Diet Eating Plan. Take note, however, that the DASH Eating Plan measures food intake by daily servings in each food group, whereas the Dietary Guidelines focus on total amounts of foods from each group, rather than numbers of daily servings.
Choose Whole Grains
Whole grains are higher in fiber, vitamins, and minerals compared to refined grains. Whenever possible, choose whole grains, such as wild rice, oatmeal, quinoa, or buckwheat. When buying bread, cereals, pasta, or tortillas, look for products that list 100% whole grain on the label. Otherwise, choose products that name whole grain as the first item in the ingredient list. When baking, try substituting whole wheat flour for at least half the amount of all-purpose flour in a recipe.
Fruit Smoothie Recipe
Directions: Puree fruit in a blender. Add yogurt and milk. Blend until smooth. Yogurt may be replaced by milk for a thinner smoothie. Use frozen fruit for a thicker smoothie. When experimenting with new combinations, consider adding greens, nut butter, avocado or fresh herbs to smoothies.
Increase Fruits and Vegetables
Try these easy approaches to add more fruits and vegetables throughout the day:
Include Fat-free or Low-fat Dairy Products
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A Nut Butter And Yogurt Smoothie Can Keep You Full Until Lunchtime
Short on time for preparing breakfast? Nieves suggested blending up a smoothie that uses a base of low-fat yogurt with a dollop of nut butter and a handful of frozen fruit.
“Adding nut butter to your smoothie increases the protein content and provides heart-healthy plant-based fats,” she said. “Nuts may also help reduce the tightness in blood vessels, which contributes to high blood pressure.”
Smoothies have the added bonus of being super easy to prepare, and you can even batch-prepare the ingredients and freeze until ready to use.
Optimal Macronutrient Intake Trial For Heart Health
This study included 164 adults who had systolic blood pressure readings of 120 to 159 millimeters of mercury . The study compared the following three diets, each containing 2,300 mg of sodium per day:
- DASH diet alone
- DASH diet substituting 10 percent of total daily carbohydrates with protein
- DASH diet substituting 10 percent of total daily carbohydrates with unsaturated fat
The study provided all foods and beverages to participants for six weeks. During the study, participants stayed the same weight.
OmniHeart found that either variation of the DASH dietone substituting protein or one substituting unsaturated fat for 10 percent of daily carbohydratesreduced blood pressure and improved lipid levels more than the original DASH diet.
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