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Is The Dash Diet Plan for You?

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Is The Dash Diet Plan for You?Todayshealthsite.com

Todays Health Article

January 26th, 2012

Today… Life is on a fast pace, we dash here and run there, eating on the run, our health is being punished, and a need for some type of  diet plan (Dash Diet) is the only solution for better health. Our obesity is still out of control according to the latest reports, meaning out waistlines are still growing, despite the media warnings of the health risks that follow with obesity. High blood pressure and diabetes seem to be the apparent symptoms along with heart diseases. Why do we do this to ourselves… a road to ill health? Is it just because of having  no plan, regarding our eating habits?

The Dash Eating Plan

Now we have come to realize that a plan that is flexible and that is balanced  regarding our eating has shown to be beneficial to our health. Now the Dash diet, the Dietary Approach to Stop Hypertension, is such a plan, which has proven to provide a eating plan, that if followed, provides health benefits.

The DASH eating plan was one of three eating plans that were compared in research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI). Their intentions of this research, was to research the effects of diet  regarding one’s high blood pressure.

The results of the research showed…

  • Is low in saturated fat, cholesterol, and total fat
  • Focuses on fruits, vegetables, and fat-free or low-fat milk and milk products
  • Is rich in whole grains, fish, poultry, beans, seeds, and nuts
  • Contains fewer sweets, added sugars and sugary beverages, and red meats than the typical American diet

    Other Benefits

    The DASH diet has been recently named as one of the best overall diets by US News and World Report. Rich in potassium, magnesium, calcium, protein and fiber, this eating plan has other powerful health benefits in addition to lowering blood pressure and warding off cardiovascular related diseases. Some additional benefits include:

    • Preventing obesity (when combined with regular exercise)
    • Preventing osteoporosis (due to increased calcium intake)
    • Preventing cancer (due to increased antioxidant intake)
    • Preventing diabetes (due to lowered sugar intake)
    • Preventing constipation (due to increased fiber intake)
    • Losing weight (due to a healthier and more nutritious eating plan)

 

The DASH Eating Plan… also is lowering sodium (salt) than the typical American diet. This is because eating less sodium can help lower blood pressure.

The DASH research showed that an eating plan containing 2,300 milligrams (mg) of sodium per day lowered blood pressure. An eating plan containing only 1,500 mg of sodium per day  further lowered blood pressure.

The “The Dietary Guidelines for Americans, 2010″external link icon advise people who have high blood pressure, African Americans, and middle-aged and older adults to aim for no more than 1,500 mg of sodium per day.

The DASH eating plan also includes foods rich in potassium, such as fruits and vegetables.

Below is a table that shows the daily nutrient goals, including potassium, used in the DASH studies.

Daily Nutrient Goals Used in the DASH Studies (for a 2,000-Calorie Eating Plan)

Total fat 27% of calories
Saturated fat 6% of calories
Protein 18% of calories
Carbohydrate 55% of calories
Cholesterol 150 mg
Sodium 2,300 mg*
Potassium 4,700 mg
Calcium 1,250 mg
Magnesium 500 mg
Fiber 30 g

* 1,500 mg of sodium was a lower goal tested and found to be even better for lowering blood pressure. It worked very well for middle-aged and older adults, African Americans, and people who already had high blood pressure.

The Dash Diet…

Is rich in fruits, vegetables, whole grains, and low-fat dairy foods includes meat, fish, poultry, nuts and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is considered a well-balanced approach to eating for the general public. It is now recommended by the US Department of Agriculture(USDA) as an ideal eating plan for all Americans.

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 DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs.

Food Group Daily
Servings
(except
as noted)		 Serving Sizes
Grains & grain products 7-8 1 slice bread
1 cup ready-to-eat cereal*
one-half cup cooked rice, pasta, or cereal
Vegetables 4-5 1 cup raw leafy vegetable
one-half cup cooked vegetable
6 ounces vegetable juice
Fruits 4-5 1 medium fruit
one-quarter cup dried fruit
one-half cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods 2-3 8 ounces milk
1 cup yogurt
1 one-half ounces cheese
Lean meats, poultry, and
fish		 2 or less 3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans 4-5 per week 1/3 cup or 1 one-half ounces nuts
1 tablespoon or one-half ounce seeds
one-half cup cooked dry beans
Fats & oils** 2-3 1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
Sweets 5 per week 1 tablespoon sugar
1 tablespoon jelly or jam
one-half ounce jelly beans
8 ounces lemonade

* Serving sizes vary between one-half cup -1 one-quarter cups. Check the product’s nutrition label.

** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals one-half serving; 1 tablespoon of a fat free dressing equals 0 servings.

 Adverse Risks of The Dash Diet Plan

The Dash Diet, like any other changes taken towards your eating habits, must be considered regarding your current health conditions. If questionable, seek council from a nutritionists or Doctor before doing so. The studies have not indicated any adverse side affects of such diet, but the diet is new as well. It is very similar to a couple other diets that have been around for some time. The indications for those who have health problems such as diabetes or kidney illness to talk with your doctor before making a decision.

 

We are all looking for better health and a balanced diet plan such as the Dash Diet plan. It is basically the answer regarding what we may eat, or should eat, but the exercise is still a key here. If we are not burning off what we intake, we will gain weight, though the other benefits may be acquired. We will be just healthier, yet obese. So If you need a plan to decide what to eat, then by all means do so, just do not forget… the body needs exercise as well. The Dash Diet Plan has been recognized as the Number 1 diet for 2 years now, and reviewed  by many and endorsed as well.

 

January 27th, 2012 | Tags: , , , | Category: Todays Diets | 182 comments

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