DASH Eating Plan
There are heart healthy foods that can help promote satiety. Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda and table sugar. United States Department of Agriculture. Nutrition, Metabolism and Cardiovascular Diseases. All vegetables are allowed on the DASH diet.
The composition of the DASH Diet means a high content of calcium , protein, and potassium , all of which are essential for preventing or slowing the onset of osteoporosis.
By helping to build strong bones, the food of the DASH Diet, such as milk , lean proteins, grains, leafy vegetables, and fruits, all contribute to the large concentration of these nutrients.
If you want to build strong bones while also reaping all these other benefits, then subscribing to the DASH Diet is a very good idea. The DASH Diet has been directly linked to the prevention of kidney stones, which can be very painful and compromise the proper function of the organ. The composition of the diet prevents the excess deposits of minerals that lead to kidney stones.
High sodium intake is also a common factor that leads to kidney failure, as it can dehydrate the body and overwork the kidneys. However, if you already suffer from a chronic kidney disease , you require a more controlled diet and should speak with your doctor before adopting any new diet. The high content of fruits, vegetables, and whole grains means a high concentration of fiber, vitamins, and antioxidants , which can prevent the impact of free radicals — the byproducts of cellular respiration that can cause mutation in healthy cells and lead to the spread of cancer.
By eliminating the empty carbohydrates and starchy foods from your diet, as in the revised version of the DASH Diet, you can avoid the simple sugars that the body can easily absorb and send into the bloodstream.
Diabetes is a precursor of everything from obesity and cancer to heart disease. A Final Word of Warning: If you suffer from a chronic disease, it is important to speak with your medical professional or a nutritionist before making any drastic changes to your diet. Nutrition is a key factor for all health concerns, but changing your diet can be disastrous unless done carefully.
When individuals followed this eating plan, researchers saw dramatic reductions in blood pressure levels. Today, the eating plan is recommended for preventing and treating hypertension and heart disease—and it has been linked to decreased bone deterioration, improved insulin sensitivity, and possible risk reduction for some cancers.
When foods are processed, their potassium levels actually decrease. So, choosing whole or minimally processed foods can improve blood pressure regulation from both a sodium and a potassium perspective.
DASH's lack of followers seems to come down to misconceptions that people have about it. The DASH diet was created when researchers were looking for ways to effectively reduce hypertension, but this was over 20 years ago!
In fact, studies suggest that DASH lowers risk for heart disease, type 2 diabetes and metabolic syndrome, and some cancers. Regularly going over this amount takes a toll on your body—even healthy bodies—over time. Yes, reducing the amount of salt you use and choosing lower-sodium products are key, but opting for fresh foods or whole foods instead of boxed, canned, and ready-to-heat items makes a big enough impact. Experiment with spices and herbs, and use a little salt to enhance flavor.
Salt should never be the sole flavoring or seasoning in any in dish. Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch.
This is overwhelming for many myself included , but there are plenty of tricks and tips to help you.