The DASH diet emphasizes foods rich in potassium, magnesium and calcium that are low in sodium while restricting consumption of fatty meats, full fat dairy products and high-sugar snacks such as candy or soda.
Dietitians advise consuming no more than 2,000 daily. To learn more, consult a healthcare professional or dietitian.
1. Lowers Blood Pressure
The DASH diet restricts salt (sodium) and added sugar that contribute to hypertension, with approximately one third of American adults having it. Following this diet can lower your blood pressure and prevent complications like heart disease, stroke, kidney problems, or vision loss.
Diets promoting healthy fats like those found in nuts and fish as well as potassium, magnesium and calcium to support optimal blood pressure levels also fall under this umbrella.
Making the transition to the DASH diet may seem challenging at first, but small changes will do just fine. Start by increasing vegetable consumption at meals and opting for fruits and low-fat dairy options over higher fat options as snacks. Gradually cut back on processed and salty foods until eating DASH all of the time becomes easy and natural.
2. Lowers Cholesterol
The DASH diet aims to limit salt and saturated fat intake, both of which can increase cholesterol and restrict the flow of blood into both heart and brain. To achieve this goal, whole grains, fruits and vegetables, low-fat dairy, fish, poultry, beans and nuts are promoted on this plan; sweets, sugar-sweetened beverages and red meats should be limited or avoided altogether.
Dietary approaches such as DASH are rich in potassium, magnesium and calcium which can help lower eye pressure while improving bone health and preventing osteoporosis.
Acclimatizing to a DASH diet may take time. To ensure success, read food labels carefully and select products with low sodium levels; additionally it may be beneficial to add salt-free spices or flavorings for flavorings or seasonings.
3. Lowers Blood Sugar
The DASH diet recommends that individuals limit their sodium consumption to no more than 2,300 milligrams daily, approximately equivalent to one teaspoon of salt daily.
Limit foods high in sugar and saturated fats, such as fatty meats and full-fat dairy products. Instead, opt for fish, poultry, beans, whole grains like brown rice and quinoa; lean dairy products like yogurt or kefir; as well as nuts.
DASH diet emphasizes foods rich in potassium, magnesium and calcium as essential antihypertension nutrients that also support muscle and nerve health as well as keeping blood vessels from becoming blocked up. Numerous studies have confirmed this fact for those following a DASH diet diet plan, who experienced lower systolic and diastolic blood pressure readings as well as lower triglyceride levels along with higher antioxidant levels and better heart health indicators than their peers who do not adhere to one.
4. Lowers Eye Pressure
Followers of the DASH diet see their blood pressure decrease over time. Potassium found in many fruits and vegetables as well as beans and nuts helps relax blood vessels, thus lowering pressure levels and decreasing pressure levels.
DASH study participants who reduced their salt intake also saw decreased risks for heart attack and stroke, likely because consuming less sodium helps regulate your blood pressure by slowing the movement of fluid through your body’s vessels.
DASH is a flexible and well-balanced eating plan which includes two to three servings of fatty foods each day (lean meats, skinless poultry, fish and whole grains) in combination with four to five fruit servings and nonfat or low fat dairy products; additionally it discourages saturated and trans fats typically found in fast foods, packaged baked goods snack foods shortenings and margarines.
5. Lowers Eye Fat
The DASH diet emphasizes lean meats, poultry, fish, nuts and beans, low-fat dairy products and an assortment of vegetables as the basis of its meal plans. Furthermore, sweets with added sugar such as those found in ice cream, candy bars, baked goods or carbonated drinks must be limited for best results.
This diet plan is rich in potassium, magnesium, and calcium – three nutrients vital to maintaining healthy blood pressure levels. Potassium helps relax blood vessel walls; any deficit can lead to high blood pressure. Magnesium helps balance sodium and calcium intakes as well as promote muscle and bone health.
Studies have demonstrated that African American adults find the DASH diet culturally acceptable [24], yet many studies have reported limited access to DASH-friendly foods in low-income communities; particularly fresh fruits and vegetables, legumes/beans, and low fat dairy products.
