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Dash Eating Plan Diet - The Basics of the DASH Diet

Dash Eating Plan Diet - The Basics of the DASH Diet

The DASH in the Dash Diet is the acronym for Dietary Approaches to Hypertension. It is also known as the Hypertension Diet. This was developed by the United States National Heart, Lung and Blood Institute (NHLBI) and is proven to really lower blood pressure and results may be seen in as short as two weeks.

The Aim

Its conception was brought about by a series of studies and researches conducted by the NHLBI on certain eating habits or diets. It was seen that the consumption of lesser amounts of fat, cholesterol, sodium and sweets, and more of whole grains, fruits, vegetables and low fat dairy products did in fact help lower blood pressure. Instead of prescribing synthetic hypertensive medications to patients, they were encouraged to follow the eating plan as the healthier alternative to treating the disorder and for an overall healthy body as it still provides for the recommended daily intake of the chief nutrients, rather than being restrictive like the other weight-loss programs.

The Plan

The following are among the tips suggested by the DASH Diet

o Eat a heavy breakfast; heavier than your usual, but opt for healthier choices like whole-grain cereals as opposed to the processed and sweetened ones. This is to prevent you from craving throughout the day. o Double your serving of fruits and vegetables. o Reduce your usual intake of fat by half, or choose the low-fat or non-fat variants. o When you do crave for food, snack on fruits or raw edible vegetable. o Slowly get rid of sodium from your diet. o When you want to eat meat, choose white over red portions. o Never attempt to do any changes drastically, do it in paces, to avoid dietary crashes, which are very unhealthy.

Although it was originally conceived and aimed to control and lower blood pressure rather than for purposes of losing weight, with a few adjustments, it can easily be tailored to regulate weight as well. In fact, it is well known that being overweight can lead to hypertension, hence lowering one's weight can lower his or her blood pressure and maybe vice versa.

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