The National Heart, Lung and Blood Institute of the United States have always promoted the dash diet to control hypertension. The dash diet or the Dietary Approaches to Stop Hypertension is a diet that limits ones intake of sodium. The diet encourages the consumption of whole grain, fruits and vegetables, fish and poultry and nuts for snacks. The consumption of red meats and sweets are a complete taboo if you are following the dash diet accurately. Therefore the diet is rich in magnesium, calcium, fiber, magnesium and potassium, which are essentials for good health. The dash diet mainly focuses on keeping ones blood pressure below 120/80 mmHg.
Though the dash diet is not technically a vegetarian diet, it encourages the consumption of fruits vegetables, nuts and beans more than meats. Processed foods and junk food are not encouraged in this diet at all. For these there are healthy alternative snacks that have been suggested to fill in that empty void by satisfying that sweet tooth. The NIH has published a guidebook called “Your Guide to Lowering your Blood Pressure with Dash” which indicates details of the diet and also provides a list on how to obtain the needful groceries to begin. The guide also gives guidance on proportions and alternative foods that should be consumed when on the diet.
The diet has been proven to reduce the systolic blood pressure by 6 mm Hg. Ones diastolic blood pressure by 3 mm Hg is also proven to reduce in dieters with normal blood pressure. Hypertension too has been known to drop from 11 to 6 with the diet. It is also believed that the utilization of the diet in time will lower the risk of strokes and heart disease. So now not only does the correct utilization of the dash diet lower blood pressure and other hypertension ailments but also cater benefits beyond what anyone ever imagined. While doing all this, the diet also enables one to consume 1699 to 3100 dietary calories per day!
There are very few cons when considering the dash diet because of its successive balance of calorie intake and consumption control. But because this diet is high in fiber it may cause diarrhea and bloating in some people. To counter this though one can just increase the quantity of fruit, vegetable and whole grain consumed. It is good to be ware that excessive fiber can also cause constipation if one is not in taking sufficient amounts of water. Follow these two simple guidelines and you will be able to enjoy the unlimited benefits of the dash diet successively.
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