The 3 Week Diet

New Diet to Check Out: The DASH Diet

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The world of fitness and nutrition never runs out of diet schemes every now and then. Choosing the best diet trend to follow can make you feel dizzy.  What to choose? No carbs? No fat? No Sugar? Or No food at all? There are so many options to choose from. The choice is all yours.  .

What is the DASH Diet?

healthy diet saladDASH (which stands for Dietary Approaches to Stop Hypertension) is in eating style that was developed in the 1990’s. This is an outcome of the collaboration of the National Institute of Health and the United States Research Center with the aim of finding the correct and helpful eating lifestyle for adults with hypertension.

What Foods are Included ?

, vegetables, low fat to non-fat dairy products, beans, fish, poultry, whole grains, nuts, and vegetable oils. , sugar and sodium intake are limited as well as food that is rich in tropical oils such as coconut oil, fatty protein, and full-fat dairy.

What are the Health Benefits of the DASH Diet?

vegetable salad on plate flatlay? .

a. Using DASH as an eating lifestyle can significantly reduce blood pressure. If you follow DASH eating rules you can see notable effects even in just two weeks. It will make your blood pressure drop to significant points.

b. . It also prevents osteoporosis. This is because if high calcium intake from different dairy-rich products and green leafy vegetables.

c. , you can be lower the risk of having cancer because of the high intake of fresh or frozen fruits.

d. . This is due to low consumption of fat, leading to an increase in the substitution of carbohydrates that are converted into simple sugars. Through this, there is a significant decrease of LDL cholesterol in the blood.

e. .

What are the Cons of the DASH Diet?

vegetable salad with egg healthy dietThe Center for Disease and Control reported that an average American can consume about 3,400 mg of sodium every day. . , this is way too challenging since processed foods are restricted. And even if you can challenge yourself on not eating a processed food, the salt shaker is just way too tempting.

. Maintaining fresh fruits and fresh vegetables can be quite pricey and what is worse is that they can go bad immediately. Of course, there are canned substitutes or preserves but they are loaded with sugars and sodium. , plenty of green leafy vegetables, fruits, and whole grains. For example, a typical DASH lunch is with the following; spinach leaves, sliced pear, mandarin sections, almonds mixed together as salad with red wine vinaigrette which is to be eaten with a reduced-sodium wheat cracker and one cup of milk. , making it harder to maintain and need a lot food tracking.

. . Though this may cause a dramatic weight loss to the one embracing it, . Remember, . It is best that you seek advice from a nutritionist or a primary care doctor to talk about what is best for you.

In the end, we are responsible for choosing what is best for us. There are a lot of fad diets being introduced nowadays. Most of these diets are getting extreme – from cutting back foods to eating nothing – .


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