Dash Diet Meal Plan | 7 Day Eating Plan for Dash Diet

What is the DASH diet?

The DASH Diet Is Great For Weight Loss, So Why Is No One Following It?
Where can I find more information about low sodium foods, diet plans, and low sodium shopping lists? Low Carbohydrate Intake A high amount of fruits and vegetables along with a low amount of carbs help your body reduce hunger while promoting satiety. What Is Ulcerative Colitis? Diet is thought to play a major role in the development of high blood pressure. Intake of nuts, beans, fish, poultry, vegetable oils, fish, and fat-free or low-fat dairy products. Articles needing additional medical references from March All articles needing additional references Articles requiring reliable medical sources. The regular DASH diet program recommends that people eat no more than 2, mg of sodium per day or 1 teaspoon , which is in line with most national guidelines.

DASH Eating Plan

DASH Diet Meal Plan

It was based on the prevailing nutrition "wisdom" of the mids. The NIH educational materials have not been updated since Since healthy weight loss is important to so many people, there was a need to create an easy-to-follow weight loss plan, based on the core DASH diet foods.

The heart of the DASH diet is an eating plan rich in fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

These improvements are completely compatible with the newest research on how to have successful, sustainable weight loss. All are based on the science that promotes easily reaching and maintaining a healthy weight. The meal plans in these books are designed to avoid the blood sugar roller coaster that results in cravings.

By keeping blood sugar on an even keel, you reduce belly fat, reduce your risk of diabetes or find it easier to manage , reduce triglycerides, improve HDL good cholesterol , and reduce LDL bad cholesterol. The new plans are not skimpy on protein, so that you maintain more muscle while losing weight, to avoid slowing your metabolism.

What is the point of losing weight, if it isn't sustainable? The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy.

It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by: The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy.

It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat.

It is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. It can be considered to be an Americanized version of the Mediterranean diet, and to be easier to follow, since it has more specific guidelines.

The plan below is for the original DASH diet, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped up versions for weight loss is lower in calories and discourages refined and processed foods, which are mostly empty calories. When foods are processed, their potassium levels actually decrease. So, choosing whole or minimally processed foods can improve blood pressure regulation from both a sodium and a potassium perspective.

DASH's lack of followers seems to come down to misconceptions that people have about it. The DASH diet was created when researchers were looking for ways to effectively reduce hypertension, but this was over 20 years ago!

In fact, studies suggest that DASH lowers risk for heart disease, type 2 diabetes and metabolic syndrome, and some cancers.

Regularly going over this amount takes a toll on your body—even healthy bodies—over time. Yes, reducing the amount of salt you use and choosing lower-sodium products are key, but opting for fresh foods or whole foods instead of boxed, canned, and ready-to-heat items makes a big enough impact.

Experiment with spices and herbs, and use a little salt to enhance flavor. Salt should never be the sole flavoring or seasoning in any in dish. Many equate healthy eating, particularly lower-sodium eating such as DASH, with the idea that all meals have to be cooked from scratch.

This is overwhelming for many myself included , but there are plenty of tricks and tips to help you. Take advantage of time-saving, minimally processed foods like unseasoned frozen vegetables and no-salt-added canned veggies. Two additional shortcuts that can easily be worked into a DASH diet plan are meal prepping and batch cooking —both of which are important for quick, healthy eating.

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