What is the DASH Diet?

The DASH diet is a popular and helpful weight-loss and anti-heart disease diet. Also known as the Dietary Approaches to Stop Hypertension, the DASH diet includes seven portions of vegetables and fruits, two portions of low-fat dairy, four to six servings of whole grains, and three to four servings of protein, and two to three servings of oils or fats.

The diet allows you to eat as much lean meat, fish, and poultry as you want and leafy green vegetables, beans, nuts, olive oil, and even corn and avocado. The DASH diet permits you to eat as much lean meat, fish, poultry, and leafy green vegetables, beans, nuts, olive oil, and even corn and avocado.

If you can maintain a steady intake of these foods, chances are you'll do just fine. You'll also want to look out for other nutrient traps. For example, look for excess sodium and saturated fat in canned fish, meats, dairy, and egg products.

The following foods are permitted in the eating plan, except for wine:

● Eggs

● Beans

● Bananas

● Beans and legumes

● Fish

● Peas

● Pulses

● Rice

● Wheat products

● Oatmeal

● Potatoes

● Bananas, papaya, cantaloupe, apples, oranges, and grapefruit.

● Water.

● Moderate exercise is encouraged but not required.

Why does the DASH diet work so well?

The diet uses a proven formula for success: A ratio of about 30% protein, 20% fat, and 50% calories from fruits, vegetables, and whole grains. It is high in heart-healthy plant foods, rich in fibre, and low in sugar and salt. The DASH diet has been shown to reduce cardiovascular risk factors, such as high blood pressure, heart disease, and obesity. Over time, the heart grows stronger and loses fat, signifying that the diet is safe. The diet may even help prevent or reverse Type 2 diabetes, too.

Like many other diets, the DASH diet is not a magic bullet. But when coupled with diet and lifestyle changes, it can lead to substantial health improvements. And it's safe to say that the public is more primed than ever to make healthy changes in their eating habits.

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How to incorporate the DASH diet into your eating plan?

You'll notice that the DASH diet contains plenty of foods that are most likely already in your pantry, freezer, and refrigerator. These are the DASH foods you can eat as often as you'd like:

● Vegetables

● Fruits

● Whole grains

● Nuts

● Hemp seeds

● Low-fat or fat-free dairy products

● Starchy vegetables

● Brown rice

● White rice

You may want to include a low-fat dairy product in your diet, like skim milk, cheese, yoghurt, or cottage cheese. Many studies have shown that milk is a source of calcium, vitamin D, potassium, and protein. In addition, the DASH diet doesn't have as much saturated fat as the traditional American diet, which is good for heart health, and studies show that dairy consumption is associated with a decreased risk of cardiovascular disease.

Although it's not the best option, you can drink one glass of wine per week.

Don't hesitate to have two to three servings of vegetables per day if you're craving them.

Dietary fats, such as those in oils, nuts, or avocado, are a good source of healthy fats. You don't have to evade these foods, but you should limit your consumption of these fats, such as those in butter, cheese, and margarine.

Avoiding sugar-sweetened foods and drinks is probably the most challenging part of the DASH diet for many people. These usually include soda, fruit drinks, diet sodas, candy, cookies, and other sweets. But you can still enjoy the following foods while adhering to the diet:

● Nonfat or skim milk

● Whole fruit, such as berries and applesauce

● Fruit juices -- apple, orange, or grapefruit

● Refined grains, such as brown rice and white bread

● Flavored yogurt

● Cheddar, Swiss, and mozzarella

● Sugar-free jellies and confections

● You can include a small amount of alcohol, such as one glass of wine per day, but use it sparingly.

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How does the DASH diet work?

The DASH diet is not to be confused with the Mediterranean diet, which is recommended for people who have diabetes and those at risk of cardiovascular disease. Instead, DASH stands for Dietary Approaches to Stop Hypertension.

One main difference between DASH and Mediterranean diets is that the Mediterranean diet reduces the intake of saturated fats. In contrast, the DASH diet encourages people to eat a moderate amount of saturated fats.

Because DASH and Mediterranean diets were developed for very different reasons, the two diet regimens have not been compared in detail.

Researchers from the Mayo Clinic reviewed 19 studies that investigated how the DASH diet can help people with hypertension.

Some studies reported a decrease in systolic blood pressure, or the amount of pressure in the blood vessel when the heart beats. This, in turn, improves blood flow.

The researchers found that the DASH diet can lower blood pressure. However, because studies have been conducted on people with different weights and lifestyles, the results are uncertain.

The main shortcoming of this research is that the study design does not consider how much a person eats has on their blood pressure. In some studies, the diet led to a decrease in systolic blood pressure.

However, the DASH diet can decrease high blood pressure and is not just for people who have hypertension.

The AHA's most recent clinical guidelines recommended the DASH diet for the following groups:

● Pregnant and breastfeeding women

● Low-risk patients with no other health conditions

● Children and adolescents

● Eating more fruits, vegetables, and low-fat dairy

● Reducing sodium intake

Those with hypertension should also reduce their salt intake, including limiting the use of processed or restaurant foods. People should also choose foods low in saturated fats, trans fat, and cholesterol. These include:

● Nuts

● Tomatoes

● Avocado

● Coconut oil

● Onions

● Red bell peppers

● Reduced-fat or fat-free dairy products, such as yogurts and ice cream

● Nuts, such as walnuts, pistachios, or almonds

● Avocados

● Lettuce

● Red grapes

● Dark green vegetables, such as spinach

How do you do the DASH diet?

The DASH diet involves eating more veggies, fruits, and whole grains and getting away from fatty and sugary foods. It's a diet that is most famous for being credited for helping people who are at risk for cardiovascular disease, as well as other chronic conditions.

However, anyone can adopt a few of these strategies. Here's how the DASH diet works:

● Eating enough vegetables, fruits, and whole grains everyday.

● Cutting out or limiting fat and cholesterol

● Regulating portion size

● Avoiding sweets

● Here's how to make it a healthy lifestyle change:

● Evaluate your risk for heart disease and diabetes

● Get an in-depth medical history and health screenings. This will allow you to understand your risk factors for heart disease and how those factors relate to your diet.

● Get all of your blood pressure levels checked at least once a year. If your blood pressure is high, you may need to take blood pressure medications.

● If you're diagnosed with diabetes, be sure to develop a daily blood sugar monitoring schedule. If you have type 2 diabetes, make sure you don't have any diet or lifestyle changes that could affect your blood sugar control.

Follow these guidelines that will help you choose the best foods to eat.

● Eat six to eight servings of fruit and vegetables every day. Fruits like apples, oranges, and strawberries have a lot of fibre and provide natural sugar.

● Consume two or three servings of whole grains per day. One 1/4 cup serving of whole grains equals one ounce of regular bread, so it's easy to see that a 1/4 cup serving equals a slice of bread.

● Choose lean meats and fish—two to three servings of red meat a week, such as beef, pork and lamb.

● Limit saturated fats to around 10 per cent of your total daily calories. Read more about limiting saturated fat.

● Limit your cholesterol intake. One or two servings a week of low- or nonfat dairy products or low-fat cheese are okay. Limit high-fat foods like fatty meats, full-fat butter, high-fat dressings, or certain oils.

● Limit sugar-sweetened beverages to less than half of your daily calories. A half-cup of sugar-sweetened drinks provides a little more than 6 teaspoons of added sugar.

● Limit unhealthy fats. Limit your consumption of processed and fast foods to 15 per cent of your total daily calories.

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How easy is DASH diet to follow?

The central concept is eating fat, healthy fats, but no sugar. It sounds simple, but you have to be prepared for some challenges. For instance, there are no real caveman meals, unlike the Paleo diet or the ketogenic diet. You must remember to replace things you usually do with alternatives like almond butter and coconut oil or avocado.

Another challenge is that in the DASH diet, there are lots of restrictions. There are no foods you can eat that aren't healthy fats. While there are "healthy fats" you can eat — such as olive and canola oil, peanuts, and avocados — you can't have nuts, seeds, or avocados. So you've got to make sure you're keeping track of what you're eating.

So in the DASH diet, there are some kinds of foods you can eat, like fruit, vegetables, and whole grains, but you have to be aware that not all are part of the DASH diet.

For instance, you can eat bagels and donuts for breakfast.

Another common DASH omission is alcohol. While it's often not directly mentioned in the dietary guidelines, alcohol is often mentioned as a bad thing.

How does the DASH diet reduce blood pressure?

Research has revealed that the DASH diet can reduce blood pressure to normal levels in both people with and without diabetes. For example, in a 2017 study, people who followed the DASH diet saw blood pressure drop by 10 to 20 mm Hg within six months.

In a 2016 study, researchers studied more than 1,600 overweight or obese people with hypertension. They found that those who observed the DASH diet for a year significantly reduced their systolic blood pressure (the higher number) and diastolic blood pressure (the bottom number).

Individuals who followed the DASH diet had a combined average drop in systolic blood pressure of about 10 mm Hg and an average decrease of 1.7 mm Hg in diastolic blood pressure. This was after just one year of following the diet.

When is the DASH diet suggested?

Nutritionists advise keeping these levels consistent as part of the diet. They also recommend eating at least four ounces of fish per week. This can lower a person's risk of heart disease and stroke.

For someone with diabetes or heart disease, following the DASH diet can:

● Reduce blood pressure

● Lower triglycerides, which are unhealthy fats in the blood

● Improve blood sugar control

● Reduce overall cholesterol levels

● In terms of other heart disease risk factors, eating small amounts of nuts and seeds, fruits, and vegetables can improve risk factors.

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What are the drawbacks of the DASH diet?

The DASH diet can be expensive to follow and inconvenient. In addition, many people have difficulty being motivated to follow a diet with so many restrictions.

Many people also struggle to eat enough vegetables, and there are a few other restrictions to the DASH diet. Some research suggests that the diet may be incomplete in some areas regarding DASH foods. For example, the DASH diet recommends eating at least five servings of fruits and vegetables per day, yet some research suggests that this may not be necessary to obtain the health benefits.

Another research study suggested that most DASH foods do not provide significant nutritional benefits. So while the researchers did not recommend that people abandon the DASH diet, they advise that people limit their consumption of sugary foods, as many are sugary.

It is still unclear whether people need to eat five servings of fruits and vegetables per day to reach the health benefits of the DASH diet. However, most people can get all their vitamins and minerals from their diet.

As long as people consume healthful, nutrient-dense diets and follow the diet guidelines, they should be able to achieve the best results.

It is essential to make a point to include all of the DASH foods into their diets. Avoiding certain fruits and vegetables on the DASH diet can have serious consequences. Some DASH food suggestions are only available in a limited number of areas or are not known in all stores or at all times of the day.

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Weight loss myths and the DASH diet

The DASH diet is backed by pretty much every reputable diet expert, but some myths still linger — including this one that's been going around for years:

The DASH diet will help you cut down weight. While it's true that some people lose weight when following it, the bulk of weight loss is thanks to a decline in the number of calories they're eating.

The takeaway from the DASH Diet

The DASH diet is trendy as it supports many aspects of good health, including heart health and overall wellness. The DASH diet is also a reasonable option for people with diabetes, as it can lower blood glucose levels and may reduce the risk of developing diabetes complications. But a recent study has found that dieting to achieve weight loss with the DASH diet may cause you to lose lean muscle. This is bad for those trying to maintain their muscle mass while trying to lose weight.

Regardless of which diet is most effective for you, try to be mindful of your food and how much of it you consume. Try to limit or cut down on unhealthy foods that have little nutritional value.

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Why Homeopathy works best for safe and assured weight loss

Homeopathic therapy is more potent and therefore practical and also safe to use. In addition, in contrast to some treatments, such as prescription medicines, homeopathy can be prescribed as a preventive medicine, not only as a treatment.

Homeopathic remedies are 'mixtures' of molecules or trace elements that affect the body in different ways.

The remedy is dispensed in a diluted form and offered orally or through the skin. Homeopathic medicines have the 'active ingredient' in minimal amounts – perhaps a millilitre – or in a separate water-based tablet. Homeopathic medicine is not administered in the same way as a drug and has no side effects or drug interactions. Homeopathic remedies work because they contain small amounts of an 'active ingredient'. This ingredient has to be different to that found in a typical drug. There is no requirement to be on any specific diet or exercise regimen or exercise to obtain the positive results of weight loss in homeopathic treatment.

Why Is Homeopathic Treatment Effective And Safe?

At the lowest doses, homeopathic remedies will make no noticeable effect on the body, but can be used to explore which body systems are involved and where they are in a healthy functioning state. In addition, homeopathic remedies are very safe to use. They do not contain any drug-like substances and no dangerous side effects.

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References:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-2004845

https://www.nhlbi.nih.gov/education/dash-eating-plan

https://health.clevelandclinic.org/dash-diet-what-is-it-meal-plans-and-recipes/

https://medlineplus.gov/dasheatingplan.html

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/