Dash Diet is a diet that is categorized as a balanced diet. Dash Diet is aimed on keeping the body from high blood pressure (high blood pressure is named hypertension) and also on lowering the pressure of the blood. What this diet claims is that the key to change the high blood pressure is a healthy eathing schedule and a healthy habit of eating.
This diet has cardiovascular benefits because of its structure. This is also demonstrated by studies that have been made. These studies show that following the dash diet the blood pressure will be lower which will lead to avoiding any kind of heart disease, failure of the heart and the more frequent stokes that take place.
Its theory is based upon the fact that high blood pressure can be fought with nutrients like K, Ca (which stands for potassium and calcium) and with protein which are decisive next to the fiber. Another argumet is that in the blood there are two types of cholesterol: the good one and the bad one. This diet helps increasing the good cholesterol and decrease the bad one. What you have to avoid are the saturated fat, and beside all you have to strictly avoid sugar and of course salt. You have to emphasize on the consume of fruits and vegetables.
Another benefit of the dash diet is that in some cases it could prevent diabetes, and in others even to control it. This leads to the conclusion that the preception on this diet is that it form a good eating habit.
There are no risks involving the following of this diet.
Here is a week list with what the Dash diet schedule involves for a diet between 1600 and 3100 calorie:
- between 6 and 12 servings of grain and products made by grain
- between 1.5 and 2.5 servings of lean meats, fish or poultry
- between 4 and 6 servings of fruits
- between 4 and 6 servings of vegetables
- between 2 and 4 servings of sweets and fats
- between 2 and 4 servings of low or even non fat dairy products
- between 3 and 6 servings every week of nuts, seeds, and legumes
Like in any other diet, exercise is strongly recomended. The meal plan that is presented by the book Dash Diet is based on the ideea that you should prevent the hunger between meals. The schedule of the diet is rich in vegetables, fruits and in non fat or low fat dairy. Beside this three groups, the diet includes grains, meat (thin meat, fish, poultry), beans and nuts. You should calibrate the number of servings upon the number of kilograms that you want to lose.