Benefits of Dash Diet

Dash Diet also known as a the Dietary Approaches to stop hypertension, has been invented to reduce the high blood pressure.

It is filled with the key nutrients from healthful, whole foods, processed food and allows some flexibility for sweets and fats.

The type and amount of food to be served in this diet:

  • Grains and grain products: 6 to 8 servings, include at least 3 whole grain foods
  • Fruits: 4 to 5 servings
  • Vegetables: 4 to 5 servings
  • Low- or non-fat dairy foods: 2 to 3 servings
  • Lean meats, fish, poultry: 6 or less
  • Nuts, seeds, and legumes: 4 to 5 servings per week
  • Fats and sweets: limited

It is based on a 2000 calorie Diet. It naturally looses the consumption of salt as in this diet only 1500-2300 mg of salt in a day.

Alcohol consumption in this diet is also to be taken care of. Men can take not more than 2 drinks per day and women on the other side can take not more than 1 drink per day.
But one needs to be active in this type of diet. He/she should exercise daily to reduce the high blood pressure and calories. Aerobics is also one of the type to control the heart disease and blood pressure.

Health Benefits of Dash Diet

Lowers Blood Pressure

The original intention of the diet was to lower hypertension, as the name implies, and it does this by closely monitoring your intake of salt, which can significantly increase blood pressure. The diet also helps to balance the level of cholesterol and dangerous fats in your system, thus preventing atherosclerosis, which can tighten arteries and boost blood pressure, thus putting a strain on the cardiovascular system.

Weight Loss Efforts

Although the diet wasn’t designed for weight loss, that is certainly one of the side effects, namely because of the elimination of empty carbs, which provide empty calories and increase glucose instability within the body, which can lead to diabetes. By focusing on vegetables, fruits, protein, and heart-healthy fats, you can quell your hunger, reduce caloric intake, and cut back on obesity.

Heart Health

The reason that blood pressure is so dangerous is due to its impact on the heart. By putting excess strain on the blood vessels and arteries of the cardiovascular system, high blood pressure can significantly increase your chances of strokes and heart attacks. Furthermore, the high-fiber diet and balanced cholesterol levels will cut down on plaque build-up in the heart, which lowers the chances of heart disease and other complications in that vital organ system.

Prevents Osteoporosis

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.

Kidney Health

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. The National Kidney Foundation has stated the potential value of the DASH Diet for those at high risk of kidney failure. 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.

Prevents Cancer

One of the other side benefits of the DASH Diet is its undeniable impact on certain cancers. 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.

Diabetes Care

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. This can mess with the body’s glucose and insulin levels, which can lead to diabetes, in some cases. Diabetes is a precursor of everything from obesity and cancer to heart disease.