A Complete Overview and Meal Plan. High blood pressure affects more than 1. Unfortunately, this number is rising. In fact, a recent study found that the number of people with high blood pressure has doubled in the last 4. This is a serious health concern, as people who have high blood pressure are at a higher risk of health conditions like heart disease, kidney failure and stroke (2). Diet is thought to play a major role in the development of high blood pressure. This has led scientists and policy makers to develop specific dietary strategies to help reduce it (3, 4).
Nearly 30 million battle diabetes and every 23 seconds someone new is diagnosed. Diabetes causes more deaths a year than breast cancer and AIDS combined. What Is a 2,000-Calorie Diet? What does 'percent daily values based on a 2,000-calorie diet' mean? What do Bioware, Blizzard, High Voltage, Planet Moon, Shiny, Snowblind, Treyarch and Volition have in common? They were all once published by Interplay! Welcome to Boxing for Life! This site is dedicated to teach individuals how to box, and to give back to the sport that has helped change my life. DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. 1 Hypertension is high blood pressure. This article is a detailed review of the DASH diet, which was designed to combat high blood pressure and reduce people’s risk of heart disease. What Is the DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet that’s often recommended to people who want to prevent or treat hypertension (high blood pressure) and reduce their risk of heart disease. The DASH diet focuses on fruits, vegetables, whole grains and lean meats. The diet was designed after researchers noticed that high blood pressure was much less common in those who followed a plant- based diet, such as vegans and vegetarians, than in meat eaters (5, 6). This led researchers to design a diet that provided liberal amounts of the nutrients that appeared to protect people against high blood pressure. The result was the DASH diet, which is high in fruits and vegetables and contains some lean protein sources like chicken, fish and beans. The diet is low in red meat, salt, added sugars and fat. It’s thought that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces the amount of salt they’re eating. The regular DASH diet program recommends that people eat no more than 2,3. The lower- salt version recommends that people eat no more than 1,5. Bottom Line: The DASH diet was designed to reduce high blood pressure. It’s rich in fruits, vegetables and lean proteins, but it restricts red meat, salt, added sugars and fat. The DASH Diet Lowers Blood Pressure. Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. It’s counted in two numbers: Systolic pressure: The pressure in your blood vessels when your heart beats. Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest. Normal blood pressure for adults is a systolic pressure below 1. Hg and a diastolic pressure below 8. Hg. This is normally written with the systolic pressure written above the diastolic pressure, like this: 1. People with a blood pressure reading of 1. Interestingly, the DASH diet has been shown to lower blood pressure in both healthy people and those who already have high blood pressure. In fact, the greatest reductions in blood pressure were seen in people with the lowest intakes of salt (9). These low- salt DASH diet results were most impressive in people who already had high blood pressure, reducing it by an average of 1. In people with normal blood pressure, it reduced blood pressure by three points (5). This is in line with other studies that have found that restricting salt intake can reduce blood pressure, especially in those who have high blood pressure (1. However, it’s important to note that a decrease in blood pressure does not always translate to a decreased risk of heart disease or death (1. Bottom Line: Following a DASH dietary pattern is effective at lowering blood pressure, especially in people who already have high blood pressure. Can You Lose Weight on the DASH Diet? The DASH diet has been shown to reduce blood pressure, regardless of whether people lose weight or not. However, if you already have high blood pressure, chances are you have been advised to lose weight. This is because the more you weigh, the higher your blood pressure is likely to be (1. Additionally, losing weight has been shown to lower blood pressure (1. Some studies have shown that people can lose weight on the DASH diet (1. However, those who have lost weight on the DASH diet have been in a controlled calorie deficit, meaning they were told to eat fewer calories than they were using. Given that the DASH diet cuts out lots of high- fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously restrict their intake (2. Either way, if you want to lose weight on the DASH diet, you’ll still need to reduce your calorie intake so you’re taking in fewer calories than you are using up. Bottom Line: The DASH diet could help you lose weight. However, for weight loss to occur, you still have to make sure you’re eating fewer calories than you’re burning. Other Potential Health Benefits. It’s well documented that the DASH diet can help lower blood pressure. However, the diet has additional benefits. Here are some recorded benefits of the DASH diet: Decreases cancer risk: A recent review found that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer (2. Lowers metabolic syndrome risk: Some studies have shown that the DASH diet reduces your risk of developing metabolic syndrome by up to 8. Some studies have also shown that it can improve insulin resistance (2. This is because, in general, eating more fruits and vegetables is linked to a reduced risk of disease (2. Bottom Line: A DASH dietary pattern could reduce your risk of some cancers, diabetes, heart disease and metabolic syndrome. Does the DASH Diet Work for Everyone? One of the key findings of DASH diet studies was that the greatest reductions in blood pressure were seen in those with the lowest intakes of salt. While this is interesting, the benefits of salt restriction on health and lifespan are not clear cut. For people with high blood pressure, reducing salt intake has been shown to significantly affect blood pressure (6). This could partly be explained by the theory that some people are “salt sensitive,” meaning some people are more sensitive to salt and that it has a greater effect on their blood pressure (3. Further salt restriction, as advised on the DASH diet, may only be beneficial for people who are “salt sensitive” and have high blood pressure. Restricting Salt Too Much Is Not Good for You. Eating too little salt has been linked to health problems, such as an increased risk of heart disease, insulin resistance and fluid retention. The low- salt version of the DASH diet recommends that people eat no more than 1,5. However, it’s currently unclear whether there are any benefits to reducing salt intake this low, even in people with high blood pressure (3. In fact, a recent review found that the current evidence doesn’t show a link between salt intake and the risk of death from heart disease. This is despite the fact that lowering salt intake caused a modest reduction in blood pressure (1. Overall, most people eat too much salt. This means lowering your salt intake from very high amounts of 9. Bottom Line: Although reducing salt intake from processed foods is beneficial for most people, eating too little salt may also be harmful. What to Eat on the Diet. The DASH diet doesn’t list specific foods to eat. Instead, it recommends a dietary pattern that focuses on the number of servings of different food groups. The number of servings you can eat depends on how many calories you need to eat to achieve your goals. Below is an explanation of the number of servings you should be aiming for, based on a 2,0. This includes broccoli, carrots, cauliflower, green beans and cabbage, to name a few. Examples of a serving include: 1 cup of raw, leafy vegetables like spinach or kale. Fruits: 4. 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 fruit or 1/4 cup of dried fruit. Dairy Products: 2. Examples include skim milk and low- fat cheese and yogurt. Examples of a serving include: 1 cup of low- fat milk or yogurt. Lean Chicken, Meat and Fish: 6 or Fewer Servings per Day. Choose lean cuts of meat and try to eat a serving of red meat only occasionally, no more than once or twice a week. These include margarines and oils like canola, corn, olive or safflower. They also recommend you choose low- fat mayonnaise and light salad dressing. Examples of a serving include: 1 teaspoon of soft margarine. Candy and Added Sugars: 5 or Fewer Servings per Week. Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda and table sugar. The DASH diet also requires you to limit unrefined sugars and alternative sugar sources, like agave nectar. Examples of a serving include: 1 tablespoon of sugar. Bottom Line: The DASH diet does not list specific foods to eat. Instead, it’s a dietary pattern focused on servings of food groups. The DASH Diet: A Sample Menu for One Week. Here’s an example of a one- week DASH diet meal plan based on 2,0. Monday. Breakfast: 1 cup (9. Snack: 1 medium apple and 1 cup (2. Lunch: Tuna and mayonnaise sandwich made with 2 slices of whole grain bread, 1 tablespoon of mayonnaise, 1. Snack: 1 medium banana. Dinner: 3 ounces (8. Served with 1 cup (1. Tuesday. Breakfast: 2 slices of whole wheat toast with 1 teaspoon of margarine and 1 tablespoon of jelly or jam. Snack: 1 medium banana. Lunch: 3 ounces (8. Snack: 1/2 cup (3. Snack: 1 medium orange. Lunch: 2 slices of whole wheat bread, 3 ounces (8. Snack: 4 whole grain crackers with 1. Snack: 1 medium banana. Lunch: Salad made with 4. Snack: 1/2 cup (3. Dinner: 3 ounces (8. Friday. Breakfast: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup (3. Snack: 1 medium apple. Lunch: 2 slices of whole wheat toast, 1 tablespoon of low- fat mayonnaise, 1. Snack: 1 cup of fruit salad. The meal plan above is just one example of what a week on the diet could look like. How to Make Your Diet More DASH- Like.
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