The DASH Diet Plan
A Diet For Hypertension and Good Health
The DASH Diet Plan (Dietary Approaches to Stop Hypertension) was a diet just for hypertension control originally. More recent studies indicate it is an excellent diet for all diseases and general good health. This same diet that is a natural cure for hypertension also lowers cholesterol, is good for weight loss, and can help cut your risk of cancer, heart disease, osteoporosis, and diabetes.
For years, experts have recommended four proven strategies to lower blood pressure, the classic "Big Four" are:
1) reduce salt
2) lose excess weight
3) exercise regularly (30 minutes of moderate exercise daily)
4) limit alcoholic beverages to two drinks a day maximum
Now we add a fifth strategy-
5) the DASH diet plan.
A landmark study called DASH -- Dietary Approaches to Stop Hypertension -- shows that eating the right foods also works. The DASH diet for high blood pressure control is very effective - it can lower blood pressure as much as taking a drug. And it has no unpleasant side effects.
A major feature of the DASH diet plan is limiting intake of sodium, and it also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein and fiber."
The DASH diet is based on NIH studies that examined three dietary plans and their results. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. Not only does the plan emphasize good eating habits, but also suggests healthy alternatives to "junk food" and discourages the consumption of processed foods.
The diet reduced systolic blood pressure by 6 mmHg and diastolic blood pressure by 3 mmHg in patients with normal blood pressure. Those with hypertension dropped by 11 and 6, respectively. There are several eating plans included in the diet, with the daily caloric intake ranging from 1900 to 2500 dietary calories.
DASH Diet article forum
Keeping up with the information can be a big task, but our DASH diet article forum makes it much easier to find the latest research and articles in one place. Come back often to see what is new.
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Live long and prosper!
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