Similar to the Mediterranean Diet, the plan recommends eating fruits, vegetables, and whole grains, along with sources of lean protein, such as fish and poultry, and healthier fats like beans, nuts, and vegetable oils. It also recommends the consumption of fat-free or low-fat dairy options. One of the goals of the diet is to limit the intake of foods with significant amounts of sugar, sodium, and saturated fat. The primary goal of the DASH diet is to help lower high blood pressure. What about alcohol and caffeine you ask? But, alcohol consumption should be done in moderation. People adopt the DASH diet because it can reduce hypertension or high blood pressure.
The DASH diet has been scientifically proven to reduce hypertension high blood pressure without any adverse side effects in fact, with some side benefits! Of course, to reduce hypertension for the long haul and maximize your health impact, you need to adopt nutritional foods and make several small lifestyle changes. The following list provides the types of food the diet recommends you eat, along with the number of servings per day. Note: These servings are based on a 2,calorie-per-day diet, but you may need to consume more or less than 2, calories per day depending on your age, gender, and activity level. Check with your dietitian or use a calorie calculator for an estimate of your daily calorie needs. Here are 15 tips and tricks to make lifestyle changes that can help you work toward a healthier heart and life. Sarah Samaan, MD, is board certified in cardiology, nuclear cardiology, and echocardiography, and she blogs at BestPracticesHealthy Heartcom. Cheat Sheet.
Following a healthy eating plan is key to managing diabetes nutrition. You’re probably confronted with many diet options suggesting how to eat to keep your blood sugar in check. Unlike fad diets that are often hard to maintain, the DASH diet — long touted for its benefits in lowering high blood pressure — is also a top choice in diabetes care and one that’s easy to start. Let’s look at what sets it apart. Its primary aim is to lower blood pressure. Diabetes and high blood pressure tend to go hand-in-hand: More than half of all adults with diabetes have hypertension, according to research in Diabetes Spectrum. The journal also reports that the DASH diet may improve insulin resistance, hyperlipidemia an abnormally high concentration of fats in the blood and obesity in addition to lowering blood pressure. Because of the diet’s effect on weight, insulin sensitivity and glycemic control, it works well for people with prediabetes and type 1 and type 2 diabetes. The Diabetes Spectrum research suggests the diet may decrease your future risk of type 2 diabetes by 20 percent. Further research in Diabetes Management also found this diet helped lessen episodes of hyperglycemia excess glucose in the blood and control blood glucose levels in children with Type 1 diabetes. As you know, moderating blood glucose levels is an important part of diabetes care, to prevent damage from diabetes and to protect your heart.