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Dash Diet PDF
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What is a DASH diet?
The DASH diet is a good eating plan that is very healthy. It means Dietary Approaches to Stop Hypertension (DASH). High blood pressure can be prevented with this eating habit. DASH diet plan can provide foods that are rich in magnesium, potassium, and calcium. It is a low-salt diet for hypertension. Through a DASH eating menu, your blood pressure can be controlled by the nutrients that it can give. The DASH eating plan can eliminate foods like saturated fats and added sugars that can be a great cause of hypertension. Through DASH diet foods, your blood pressure can be lowered in 2 weeks.
Having a good cholesterol level is possible with DASH foods. For this reason, DASH diet meals can also prevent heart disease and stroke. So, it is a good idea to make a DASH diet grocery list or DASH diet food list. Some examples of a DASH diet are a DASH diet for weight loss, a DASH diet for hypertension, a Mediterranean DASH diet, a DASH diet for diabetes, and a DASH diet for kidney disease. This meal plan can surely make you healthy.
Principles of the DASH Diet
In everything that we take as a discipline, there are certain principles that we need as a guide. We ought to follow these things so that we can ensure that we can be great at what we do. The DASH diet has some principles that you need to adhere to. Some of them are the following:
Tips on DASH Diet
Many want to give it a try taking the DASH diet to know if it will work for them. But before you get ready to have a DASH diet, you must know some information for you to create an effective diet. You may need some practical tips that can guide you. Have some of these tips:
How to Create a DASH Diet
To stay physically active, a DASH diet should be done. But how can you follow a DASH diet? What are the things that you need to do? Below are some of the steps that you can take to start a DASH diet. Read the following:
1. Start a Food Journal
It is best to start with a food journal. This way, you can track whether you are following the DASH diet guidelines. You can monitor the foods that you are eating and you will know how much you eat. By having a food journal, you can have the chance to make the right decisions in your DASH diet.
2. Make the Right Servings
To ensure that you are having a proper DASH diet, you should be watchful of the servings of the foods that you are going to eat. For fruits and vegetables, you need two servings every day. Eat foods that are rich in potassium and fiber. Watch out for too much sodium.
3. Use Cooking Techniques
Cooking techniques can make your food more healthy. Remember that bad cooking habits can sabotage your DASH diet. So, you have to know how to cook your food properly. You can also choose the right cookware to cook your food better.
4. Do Not Skip Meals
Do not skip a single DASH meal. Be sure to enjoy your DASH-friendly foods. Have 3 meals a day with complete integration of a DASH diet. Cook these meals at home so that they can be healthier.
What are the benefits of a DASH diet?
The benefits of a DASH diet are having good kidney health, preventing the risk of gout, reducing the risk of cancer, having good metabolic syndrome, preventing diabetes, having weight loss, preventing cardiovascular diseases, avoiding high cholesterol, and preventing high blood pressure.
Is Salt Bad?
No, salt is not bad. But too much of it is bad. Salt is made of sodium and chloride which are also needed by our bodies. In DASH diet guidelines, the intake of salt is limited.
Having a DASH diet should be at the top of our list. Especially if we know that we are having problems with hypertension. This is the best solution so that we can overcome this sickness. Together with proper medications, we can be sure that we can be healed. Protect your health always!