DASH Diet: HERE’s what you should know about this diet plan

The full form of the DASH diet is Dietary Approaches to Stop Hypertension. This diet plan was created to manage and lower high blood pressure. DASH diet is also popular for improving our cardiovascular health and aiding in weight loss. 

Here’s what you should know about the DASH diet:

Aim of the DASH diet:

The main aim of the DASH diet is to reduce our intake of sodium and high-calorie fatty foods that are responsible for high blood pressure. 

What foods are allowed in the DASH diet?

The foods that are allowed in the DASH diet are as follows:

Fruits

Vegetables

Whole grains

Lean protein

Fish

Nuts and seeds

Health benefits of the DASH diet

1.DASH diet cuts your salt intake which in-turn helps to lower your blood pressure. This eliminates unhealthy fatty and cholesterol-inducing foods and increases the intake of fibre and protein. They provide us with potassium, calcium and magnesium. 

2.Earlier, the DASH diet was not meant to lose weight. But later, it has been seen in a recent study that this diet plan also aids in weight loss as it eliminates all unhealthy fatty foods from the diet plan. 

3.DASH diet can regulate your cholesterol level reducing the risk of cancer, metabolic syndrome, type 2 diabetes and heart disease. 

How to plan a DASH diet?

1.If you are not used to eating fibre rich foods, then slowly introduce them to your diet to avoid bloating. 

2.Include more whole foods in your diet like fruits, vegetables, grains etc. 

3.Avoid salt shaker to limit your daily salt intake. And try to season your foods with fresh herbs like basil, rosemary and other spices like turmeric, pepper, garlic etc. 

4.Keep a journal to track your progress on the diet. 

5.Consult a dietician if you need.