The DASH Diet for Health
The chosen facilities and locales for this multi-center study were: Latest news Chronic pain and the power of placebo. Magnesium and Potassium levels were close to the 75th percentile of U. The DASH diet recommends plenty of fresh fruit and vegetables. The DASH meal plan recommends the following:
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On The Today Show with Kathy Lee and Hoda, 2 women were asked to choose a diet that they would like to follow for a month. Her results were spectacular! Find out what happened. Why has the DASH diet been ranked as the best diet , the healthiest diet, and the best diet for diabetes, 8 years in a row? It has been proven to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones , reduced risk of developing diabetes, can slow the progression of kidney disease, and now is associated with reduced risk of depression.
It fully supports both vegetarians and meat eaters, with meal plans and recipes, and is based on real, unprocessed, and additive-free foods. See more recent news stories about the DASH diet.
Meet the author and learn more about the weight loss plan by watching our Dr. Oz episode, the PBS show , or join one of our free support groups for weight loss or for the mostly vegetarian plan on Facebook! While the DASH diet was originally developed as an eating style to help lower blood pressure, it has been found to be a fabulous plan for weight loss.
And the new book The DASH Diet Younger You is more pumped up on plants to help you become healthier, lighter, and actually physically younger, from the inside out.
With 14 days of meal plans for vegetarians, and 14 days of plans for the meat-eaters. And it relies on all natural foods, without artificial additives. Because it has an emphasis on real foods, heavy on fruits and vegetables, balanced with the right amount of protein, DASH is the perfect weight loss solution.
It is filling and satisfying. Because it is healthy, you can follow it for your whole life. And it is a plan that you can feed your entire family, with larger portion sizes for those who don't need to watch their weight.
It helps you easily lose weight, even though you feel as if you are not on a diet, and it actually makes you healthier! The DASH diet also requires you to limit unrefined sugars and alternative sugar sources, like agave nectar.
Outside of measured fresh fruit juice portions, this diet recommends you stick to low-calorie drinks like water , tea and coffee.
If you're thinking about trying the DASH approach for your blood pressure, then you might have a few questions about other aspects of your lifestyle. The DASH diet doesn't prescribe specific guidelines for coffee. However, some people worry that caffeinated beverages like coffee may increase their blood pressure. It's well known that caffeine can cause a short-term increase in blood pressure Furthermore, this rise is greater in people with high blood pressure 34 , However, a recent review found that despite coffee causing a short-term 1—3 hours increase in blood pressure, it didn't increase the long-term risk of high blood pressure or heart disease For most healthy people with normal blood pressure, 3—4 regular coffees per day are considered safe However, the slight rise in blood pressure 5—10 mm Hg caused by caffeine means that people who already have high blood pressure probably need to be more careful with their coffee consumption.
The DASH diet has been shown to be even more effective at lowering blood pressure when people are also active It's recommended to do 30 minutes of moderate activity most days, and it's important to choose something you enjoy, as you will be more likely to keep it up. Drinking too much alcohol can increase your blood pressure In fact, regularly drinking more than three drinks per day has been linked to an increased risk of high blood pressure and heart disease On the DASH diet, it's recommended that you drink alcohol sparingly and don't exceed the national government guidelines — two or fewer drinks per day for men and one or fewer drinks per day for women.
For some people, the DASH diet may be easy to stick to and an effective way to reduce blood pressure. However, it's worth noting that reducing salt intake to 1, mg or less has not been linked to any hard health benefits, such as a reduced risk of heart disease or death, despite the fact that it can lower blood pressure.
Moreover, the DASH diet is very similar to the standard low-fat diet, which large controlled trials have not shown to reduce the risk of death 39 , Nevertheless, if you have high blood pressure or are a salt-sensitive person, this may be a good dietary approach for you.
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This is a detailed guide to intermittent fasting IF. Studies show that it can help you lose weight, improve health and perhaps even live longer. Other Potential Health Benefits. Instead, the DASH diet is a sustainable way of life that can help you maintain a healthy weight by following the DASH guidelines, and something you can keep for life. Thanks to the appetite-satiating approach that is natural with the diet.
It is the perfect eating plan for the family easy to implement as you go on. A favorable outcome is having your family live on and grow with a healthy eating mindset. Foods rich in protein are satisfying without affecting blood sugar levels.
It can help prevent loss of muscle mass and boost metabolism while following a weight loss plan. There are heart healthy foods that can help promote satiety. These foods reduce the rate of blood sugar spikes and slow down digestion which help ensure a healthy metabolism. The meal plan is rich in minerals such as calcium, fiber, magnesium and potassium. It is low in sodium content. This combination is great in maintaining a healthy electrolyte balance. Also, it can help improve metabolic health and restore nutritional balance in overweight individuals who usually have nutrient deficiency.
A high amount of fruits and vegetables along with a low amount of carbs help your body reduce hunger while promoting satiety. With a low consumption of starchy foods, you can experience improved metabolic health, reduced cholesterol and blood lipids, regulated blood sugar, and reduced abdominal fat.
The weight loss you are able to achieve following the eating plan will also, in turn, help increase your energy levels. This is a fantastic opportunity that allows you to do a great deal more of exercise, which further aids in achieving a healthy weight. Regular exercise is an excellent partner to pair with healthy diet that is known to come with numerous benefits of its own like decreasing your chances of developing type 2 diabetes and some cancers known to be linked with obesity.
Besides, being overweight has also been associated with depression, amongst many other mental health issues. Losing weight also helps sleeping patterns improve, which in itself has many different positive repercussions in everyday life - improved concentration, and lesser need for sweet foods and caffeinated drinks, to name a few. Finally, the DASH diet with its added benefits on weight loss, not only helps lengthen lives, but does so in a healthier and happier way.
Living the DASH lifestyle, followers find themselves leading a more content life. The short answer is yes. With the addition of other interventions such as weight loss and physical activity, the effect becomes even more pronounced. In the study, the diet was coupled with exercises that were geared to target cardiorespiratory fitness, especially treadmill exercises. The original diet had already been found effective, tested through the OmniHeart study published in This version of the diet originally advocated the intake of carbohydrates and low-fat products [ 2 ].
The second incarnation, which sought to replace a portion of the carbohydrates with protein and unsaturated fat, was proven even more effective [ 3 ]. The idea was that while the original DASH Diet has reduced the consumption of saturated fat, it has also reduced the consumption of monounsaturated fat which is directly linked to the reduction of risk factors associated with cardiovascular diseases.
This time, full-fat dairy was used instead of the low-fat variety. Overall fat intake was also increased, while sugars were further reduced. Aside from being able to reduce many risk factors of hypertension and heart disease, the diet has also been shown to affect other lifestyle diseases. For one, it has been shown to successfully lower uric acid levels and therefore the risk of gout.
The study also took into account various factors that could skew the results, age, BMI, alcohol intake, and more. The low-sodium intake has also been proven beneficial as a safeguard against the formation of kidney stones, even among participants who have not had hypertension in the first place [ 6 ]. This was likewise a long-term study, which was conducted over 50 years. There are also other indications that the DASH Diet is instrumental in preventing the progression of other forms of kidney disease.
In , the DASH Diet has also been looked into as a possible alternative to low-oxalate diets for the reduction of calcium oxalate supersaturation in recurrent stone formers [ 7 ]. The study found that the DASH Diet participants tend to have a higher level of urinary oxalate excretion than the control participants those who took low oxalate diets.
However they also showed a decrease in calcium oxalate supersaturation coupled with increased citrate and magnesium excretion as well as urine pH.
Among the study participants, the DASH Diet successfully aided in the reduction of both body weight and waist circumference. Because of the low-sugar intake prescription of the DASH Diet, it also helped reduce the A1C and fasting blood glucose levels of those within the study [ 8 ]. Perhaps the most surprising among the many benefits of the DASH Diet is its apparent ability to reduce the risk of depression.
In an as of yet unpublished study from the Rush University Medical Center and released only this February, those who adhere to the diet are shown to be less likely to develop depression, which in itself has been related to other risk factors such as hypertension and high blood cholesterol.
The study was conducted with almost a thousand participants over six and a half years [ 9 ]. Finally, studies have also proven that the DASH Diet is effective in lowering the risk of colorectal cancer, in a similar vein with the Mediterranean diet with which it shares similar components.
A research has proven that the high intake of whole grains, fruits, and vegetables from the diet is effective in reducing the chances of this lethal disease [ 10 ]. All of these studies prove not just the effectiveness of DASH Diet in achieving its primary goal of reducing blood pressure, but also its wide reach of effects that span the whole chain of cardiovascular and lifestyle diseases.
It is thus no surprise that the diet has been ranked as the best diet among hundreds for the eighth year in a row. It is also recommended by dieticians and medical professionals not just for hypertensives but for all adults, as an integral part of the recipe for overall health.
While it may not be as flashy or famous as other diets, all the body of knowledge compiled about DASH hail it as one of the most effective. Breakfast Lunch Dinner Snacks Desserts.