The best way to lose weight is to stick to the DASH diet and get a balanced diet, a panel of experts put together to rank 40 diets on a range of measures. the diet’s efficiency in helping people shed pounds or prevent them from gaining weight .”22 months old diet plan significantly reduced weight, heart disease risk and prevented calcium loss. It can also help to prevent kidney stones and osteoporosis.”
What is the DASH Diet?
Low-fat dairy, lean protein, fresh fruits and vegetables in season, low sugars and healthy fats. This online health advice app gives you information about: Type 2 Diabetes; Obesity; High Blood Pressure; Coronary Artery Disease [Arterial Insufficiency]; Strokes
The DASH diet is a high protein and low sodium diet. The two versions are label A, B or U. They contain roughly the same amount of salt in each. Sodium levels vary depending on indication (e.g. type of food consumed, activity level).
Diet for Heart Health, say health experts!
• Standard DASH diet – Limit your intake of sodium to less than 2,300 mg per day.
• Lower sodium DASH diet – You can consume up to 4,000 mg of salt per day
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How the Dash Diet Lowers Blood Pressure?
Depending on the amount of stress, you can also use different medications to increase your blood pressure. Pumping drug through the body can be harmful or can be use as an effective way to raise blood pressure. This reading values will also reflect these forces and hence have an impact on blood pressure.
Blood pressure is counted in two numbers:
• Systolic pressure: It is the highest level of battery life your device can provide.
• Diastolic pressure: The effect of the natural increase in blood pressure on the human body is known as the flow of blood. The physiological capillary resistance increases and a person’s heart rate increases.
Blood pressure measurements are much better because they are related to a healthy diet and lifestyle. Diastolic, systolic blood pressure values can be derive from food frequency questionnaires or through an oral intake of the DASH diet such as foods like bean and fruit. The results also show that blood pressure level were restore even after two weeks of the DASH diet. Thus, it can maintain the care in place even when people are on a low-salt diet. According to a study, the DASH diet is a very good way to improve blood pressure in those who already have high blood pressure problems.
What to Eat on The DASH Diet?
The DASH diet is an eating plan that encourages the consumption of whole grains, fruits, vegetables, legumes (beans), nuts and seed on a daily basis. Fish, legumes (beans), nuts and seeds are also suggest on a daily basis.
Whole Grains: 6 to 8 Servings per Day
Whole grain are pack with nutrition, fiber and nutrients which include a large amount of antioxidant, some healthy fats and phytochemical. The high nutritional content helps protect you from various diseases. Whole grains are also full of slow-digesting carbohydrates all day long. Whole grains and whole wheat bread are healthier than white rice and white bread.
Examples of a serving include:
• 1 slice of whole grain bread • 1 cup of cooked oatmeal • 1 ounce of dry, whole grain cereal • ½ cup of cooked rice, cereal, or pasta
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Vegetables: 4 to 5 Servings per Day
If you are on the DASH diet plan, do your daily allowance of vegetables include any of these? – 1 cup spinach You have both fresh and frozen vegetables; choose Low sodium or No salt added. Fresh vegetables are much healthier than canned and frozen ones.
Example of a serving include:
• 1 cup of leafy vegetables such as kale or spinach • ½ cup of vegetable juice • ½ cup of cooked vegetables like carrots, tomatoes, or broccoli
Fruits: 4 to 5 Servings per Day
Fruits are very good for you. Apples are also very good for preventing colon cancer. Fruit bars are the ultimate energy booster, essential for those with high levels of physical and intellectual performance. As well as being absolutely delicious, they also provide a great source of healthy nutrients for kids to absorb. Fruit bars are great for someone who wants to stay in shape and smart! In fact we will find details on all types of fruit bars available in our supermarket.
Example of a serving include:
• 1 medium fruit • ½ cup of fruit juice • ½ cup of frozen, or fresh fruit
Dairy Products: 2 to 3 Servings per Day
While you are on the DASH diet, you should consume low-fat yoghurt and skim milk. Do not consume a lot of fat-free cheese because this product is high in sodium.
Examples of a serving include:
• 1 cup of low-fat milk • 1 cup of low-fat yoghurt • 1.5 ounces of low-fat cheese
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Lean Meat, and Fish: 6 Servings per Day
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Examples of a serving include:
• 1 egg • 1 ounce of cooked fish, meat or chicken
Nuts, Seeds and Legumes: 4 to 5 Servings per Week
Nuts and seeds are one of the most useful foods you can have. They are a main source of protein in diets, excellent sources of vitamin B12, calcium, iron and magnesium. You can easily add them to your diet if you want to. The nutrition content is identical from each side. Both sides benefit from this invisible, but vital addition to life. Foods such as glutamine and choline, boost the body’s production of vitamin B12 and other portions of the B-complex.
The intake of these foods is minimal. but they are crucial in maintaining proper levels in our bodies. Therefore, we must ensure enough intake of these nutrients to be healthy. One study done on vegetarian show that the consumption of vegetables and fruits is correlate with a lower risk of cardiovascular disease.
Examples of a serving include: • 1/3 cup of ounces of nuts • 2 tablespoons of seeds • ½ cup of cooked legumes
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