Health

DASH-ing Your Way to Health with the DASH Diet

DASH-ing Your Way to Health with the DASH Diet
Bernadine Racoma

Almost every year, a new diet purported to be very good for lowering calorie intake, cholesterol levels, and maintaining proper weight comes out and becomes popular until a new fad comes along. However, the DASH diet, which is making waves today, is a result of a lengthy scientific 4-year study from August 1993 up to July 1997. DASH, which is short for Dietary Approaches to Stop Hypertension, is a dietary program promoted by the National Heart, Lung, and Blood Institute of the United States for the control and prevention of hypertension. Hypertension is a medical condition that affects about 67 million Americans and over one billion people around the world.

DASH diet elements

If you take a look at the ingredients of the DASH diet, you would say that it is the same as any other diet. It consists of fruits, whole grains, low-fat dairy, vegetables, beans and nuts, poultry, fish and meat. The diet limits the intake of added fats, red meat, sodium as well as beverages and other food that are sugar-sweetened. It is a well-balanced diet program that has been found to be very helpful in controlling blood pressure.

Hypertension

Hypertension or HTN or high blood pressure is a chronic condition that increases the risk of stroke and heart disease. Some of the risk factors include family history, smoking, drinking too much alcohol and obesity. The most common treatment for this condition is to take beta-blockers. Most people afflicted with this condition do not even know that they have it, unless they go for a regular medical check-up. Some of the symptoms of hypertension include pounding in the chest, ears or neck, blood in the urine, irregular heartbeat, difficulty breathing, and chest pain, problems with vision, confusion/fatigue and severe headache. Hypertension, when left untreated can lead to more serious diseases such as heart disease, stroke, eye problems and kidney failure.

The disease is more common among African Americans who normally get the disease at an age earlier than Whites. High blood pressure is when your blood pressure reads more than 140/90 mm Hg. When the blood pressure reading is between 120/80 and 140/89 mm Hg, it is called pre-hypertension. High blood pressure makes the heart work harder and causes the arterial walls to harden, which can lead to brain hemorrhage or kidney failure.

Effects of DASH diet

Two of the major culprits in the development of hypertension are high-fat and high-sodium contents of every day food and snacks. The DASH diet program is based on the results of a long research, which shows that high blood pressure can be lowered dramatically by following a low-fat, low-sodium diet that is rich in vegetables, fruits, low-fat dairy products and whole grains. It is basically similar to most healthy diet recommendations for the prevention of many diseases and weight control. With the DASH diet, you get two programs in one – for the maintenance of a healthy adult low-sodium and low-fat diet program and reduction of blood pressure.

Of course, every diet should be accompanied by exercise. According to the research conducted by the Duke University Medical Center, people that stuck to the DASH eating program, aerobic exercises and had weight loss counseling were able to lose nearly 20 pounds within four months on the average. They also had significant blood pressure reductions even if they did not make an effort to lose weight or enrolled in an exercise program.

Does it really work?

DASH is a healthy diet that mainly focuses on high nutrient contents that lower blood pressure levels, including magnesium, potassium and calcium. With most of the ingredients calling for freshness, the heart-healthy diet program limits added sugar, sodium and fat. Most of the ingredients are lean protein, non-fat or low-fat dairy, whole grains, fruits and vegetables.

It satisfies most taste buds and can indeed lower blood pressure and decrease bad cholesterol (LDL) and triglycerides. It is endorsed by several medical institutions including the American Heart Association, National Heart, Lung, and Blood Institute, The Mayo Clinic, 2010 Dietary Guidelines for Americans and the 2011 AHA Treatment Guidelines for Women.

Last year according to the 2013 Edition of Best Diets released by U.S. News and World Report, DASH ranked first as the best diet for two years in a row and also ranked first as the best diet for diabetes and for healthy eating.

What about the cons?

Careful monitoring of portion sizes is needed. There is also a need to keep tabs on the daily sodium recommended intake, which is less than 1,500 milligrams each day for most people (middle age and older) and higher (2,300 milligrams) on others, which can be very challenging.

Likewise it lacks support unlike other diets, so resources and tools are not available to help you stick with this program. It is not a weight-loss program per se and its effectivity rests on long-term change of lifestyle and eating habits. It is also more time consuming to prepare food containing more fresh vegetables and fruits and could be quite costly.

Conclusion

If you really want to change your eating habit and you do not want the risk of developing hypertension or hypertension runs in the family, then you must have the will-power to stick with the DASH diet. Just like what the EmpowerMagazine recommends:

“Change gradually…one step at a time. The DASH eating plan is not more expensive, it requires no special foods, and has no complicated recipes. Start with any dietary and lifestyle change that is easiest for you to consistently practice, then incorporate other modifications into daily practice. This approach is often easier than stopping your old unhealthy eating habits ‘cold turkey.’”

Image attributed to FreeDigitalPhotos.net amenic181

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  • Mindy Nichols

    http://www.KickStarter60.com IS the DASH diet with a dietitian by your side. All virtual. Learn how to DASH your way with the best diet

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