- The DASH diet, created to help lower blood pressure and promote cardiovascular health, has consistently been ranked by experts as one of the healthiest ways to eat.
- Nutritionists say this eating plan can also help with weight loss in some cases by eliminating processed foods and sugar.
- The DASH diet includes plenty of fresh foods, whole grains and nuts, as well as a moderate amount of lean meat and low-fat dairy products.
- Here you can learn about 6 food groups that you will eat a lot of if you follow this eating plan.
- Discover more stories at Business Insider Spain.
DASH is an acronym for the term Dietary Approaches to Stop Hypertension and was developed in the early 1990s by the National Institutes of Health while it was researching ways to lower blood pressure.
This Diet emphasizes low-sodium, nutrient-rich foodssuch as fresh vegetables and fruits, along with whole grains, nuts, seeds, and legumes. Also include low-fat dairy products and lean meat in moderation.
Although not specifically intended for weight loss, some studies have shown that DASH diet helps people lose weight, by allowing them to reduce processed foods and salty or sugary products.
There are no forbidden foods in the diet, but the plan suggests limiting sugary products such as candy, cookies and soda to less than 5 servings per week, and limit alcohol to no more than one serving per day for women and 2 for men, according to recommendations from the Centers for Disease Control and Prevention (CDC).
The diet also recommends cutting back on red meat, fat, and sodium. If you’re looking to lose, maintain, or gain weight, the DASH diet offers various calorie levelsfrom 1,600 calories per day to 3,000 calories.
Read more: 12 false myths about diet and nutrition
While this eating plan “is very safe and sustainable for anyone who is looking to eat healthier,” dietitian Lisa Sasson told Insidera A possible disadvantage of the diet is that it includes very broad recommendations.and some people may need more specific guidance if they lack experience cooking or meal planning, according toHarvard Health.
Here is a more detailed explanation of what what you can expect to eat on the DASH diet.
Vegetables of all kinds are allowed on the DASH diet.
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According to certain guides, it is recommended that people who do DASH diet that consume 4 to 6 servings of vegetables a day, depending on total calorie intake.
Vegetables provide vitamins and fiber, as well as potassium and magnesium, two nutrients believed to help control blood pressure, according to the Harvard T.H. Chan School of Public Health.
Broccoli, carrots, tomatoes, peas, potatoes and squash can all be enjoyed on this eating plan, whether raw, steamed, roasted or otherwise prepared. Just be careful with excess salt, as the DASH diet limits total sodium intake to 1,500 to 2,300 milligrams per day.
High-fiber fruits are also an important part of the diet, including citrus fruits, bananas, and apples.
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The DASH diet also includes a lot of fresh fruitbetween 4 and 6 servings a day.
Choices like apples, bananas, berries, melons and citrus fruits like oranges offer dietary fiber, which helps regulate digestion and blood sugar. Fiber can also help lower cholesterol, according to the Mayo Clinic.
The fruits recommended by the DASH diet They are low on the glycemic index, meaning they release glucose more slowly to avoid creating a blood sugar spike. However, no fruit is off limits.
Those sold in frozen or canned form are also recommended, as long as they do not contain added sugar.
You can eat carbohydrates in the form of whole grains such as oatmeal, brown rice and whole wheat pasta.
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In contrast to carbohydrate-phobic eating styles such as the ketogenic diet, DASH plan covers carbohydrates of all types, specifically whole grains. Brown rice and whole wheat pasta contain more fiber and nutrients than more refined alternatives, and they also have a lower glycemic index.
The DASH diet recommends 6 to 8 servings a day of whole grainsMinimally processed grains are naturally low in fat, which is important for this eating plan as it seeks to limit saturated fats.
Approximately the 55% of daily calories come from carbohydrates on the DASH diet. The Ministry of Health’s dietary guidelines recommend that between 40% and 50% of a diet’s daily calories come from carbohydrates.
Meat is part of the diet, but only lean cuts and skinless
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Lean meats provide proteins in the DASH diet, including chicken meat (without skin), lean cuts of meat and fish.
It is recommended for people who do DASH diet that avoids processed and smoked meatsas they tend to be high in sodium and have been linked to an increased risk of diseases such as cancer.
Low-fat dairy products provide calcium and protein
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The Milk, cheese and yogurt can be part of the DASH dietbut in skimmed or semi-skimmed versions, since this diet plan aims to reduce saturated fats.
Saturated fat has long been suspected of being a source of diet-related chronic diseases such as certain heart diseases, in part because of its link to “bad” cholesterol in the blood.
Although research is beginning to show that fat is less of a dietary concern than previously thought,Some cardiologists continue to recommend avoiding saturated fatsto reduce the risk of high cholesterol, high blood pressure, heart disease, and stroke.
Dairy is a good source of calcium, which is important for bone health, and protein, a necessary macronutrient that the body uses to build and repair tissues.
Nuts, seeds and legumes round out the meal plan with extra fiber, protein and healthy fats.
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Although the DASH diet is low in fata certain amount of it is needed to have a healthy brain and body.
Nuts such as almonds, cashews and walnuts are a good source of unsaturated fat, which is linked to better cholesterol levels. They also provide protein.
Legumes such as beans and peanuts can also provide plant protein, as well as additional fiber and magnesium, completing the DASH diet.
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