Good Lifestyle

Even if it has been a long time since the 1990s, theDiet has been in the spotlight lately. People are attracted to this diet for a multitude of reasons, wanting to improve their cardiovascular health to lose weight to just eat healthier.

"The dashboard feeding represents dietary approaches to stop hypertension and has been created to help people manage and reduce their high blood pressure," says Maxine Yeung, MS, R & D, CPT, CHMC, a coach of Well-being and founder ofThe whip of well-being.

Since its creation, the diet has taken a new life as a popular food strategy for people with non-cardiovascular problems. This is because its advantages extend well beyond loweringarterial pressure.

You want in the craze? Read it to learn what the Dash diet is, which foods are allowed, the potential benefits and disadvantages of the diet, as well as expert advice to successfully adopt this healthy eating plan.

What is the dash regime?

The main goal of the dash regime is "help people reduce their sodium consumption and [avoid] more calorie fat foods that can [increase] blood pressure, which can possibly lead tocardiopathy,cerebral accident, high cholesterol and / or renal failure, "says Lisa Samuels, R & D, founder ofThe Happe House. "This plan was created after a study showed that those who follow a plant-based diet have had a lower risk of developing high blood pressure. As a result, the diet is low in red meat and higher calorie foods with added sugars and saturated fats. "

This dietary approach is classified as one of the best healthy diet plans, Toby Smithson, MS, RDN, LD, CDE, founder ofDiabetized and author ofPlanning meals of diabetes and nutrition for dummies. It is also classified as a ridal regime at best evaluated byU.S. NEWS & WORLD REPORT.

What foods are allowed on the dash regime?

What all dietary foods in Dash have in common are that they are generally low sodium, says Samuels. To this end, the diet tends to "focus on whole natural foods such as fruits, vegetables, whole grains, lean protein (poultry, lean beef, beans) and healthy fats in the form of fish , nuts and seeds, and certain types of oils. "

As a collective, these food choices are rich incalcium,fiber,magnesium, andpotassium. Yeung notes that diet encourages the limitation of foods rich in saturated fat,sodium, Whereadded sugar.

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What are the specific guidelines?

"The Dash feeding plan uses a number of daily servings of food groups," says Smithson. For example, in a 2,000 calorie system, a person would include:

• Whole grains: 6-8 servings per day
• Vegetables: 4-5 servings a day
• Fruits: 4-5 servings a day
• Milk and dairy products without fat or low fat: 2-3 servings a day
• Fats and oils: 2-3 servings per day
• Skinny meat, poultry and fish: 6 oz or less per day
• Nuts, seeds and legumes: 4-5 servings per week
• Sweets and sugars added: 5 servings or less per week

What are the benefits for the health of the dash regime?

"The stem regime is supported by evidence-based research and helps you meet your nutritional needs while reducing your risk of heart disease," said Yeung. "In addition to lowering blood pressure, the dash regime has also been demonstrated to reduce" bad "LDL cholesterol and help manageDiabetes. "

Even if you do not have hypertension or other pressing health concerns, Samuels says that the stem regime can offer several additional benefits:

"This diet can be beneficial because it focuses on whole and natural foods that are vitamins and rich in fiber," she says. "This diet can also contribute to weight loss, because you consume natural and low-caloric foods that fightinflammation. This scheme can also be beneficial to prevent other diseases and chronic conditions such as cancer (including breast cancer and colorectal cancer), diabetes and heart disease. "

What are the disadvantages of the dash regime?

Most disadvantages related to the stem regime revolve around the fact that adoption may require lifestyle changes.

For example, Yeung says, "For people accustomed to dietssalt, they can find this bland diet at first. The good news is that your taste buds will adjust over time and that you will become more sensitive to salt. "

Because the dash regimen focuses on whole foods, Yeung says it "can be difficult to maintain if you tend to dine a lot or to rely on prepackaged foods".

Smithson notes that this diet can also pose unique challenges for people with diabetes. "People with diabetes must keep in mind more focus on carbohydrate foods in this meal plan," she says. "Recommended carbohydrate foods (whole grains, fruits, milk and yogurt, starches and bean vegetables) are healthy choices, but will have to be balanced in their meal plan."

Finally, Yeung suggests that this plan may not be ideal for people who prefer a concrete food plan. "There is no strict plan to follow, just guidelines," she says.

How to follow the dash regime

Would you like to try to give this food plan? Start - and increase your chances of success - with these expert advice on how to follow a dashboard plan:

• Transition gradually. "If you are not used to eating high fiber sources, introduce them gradually to your diet to avoid excessive bloating," says Yeung.
• Make a plan. Even if the zipping regime generally does not imply a strict power plan, Samuels says it is useful to plan your grocery races and commit to preparing your meals. "This will facilitate the temptation of the temptation of undiluted and user-friendly foods," she says.
• Insist full foods. "Concentrate on the consumption of whole foods - fruits, vegetables, grains, etc." said Yeung. "The least manipulated food, the more likely it is to be nutritive."
• Avoid salt shaker. "When cooking, use as little salt as possible and season your food with fresh herbs such as basil and rosemary and other tasty spices such as pepper, curcuma, garlic, etc." Recommend Yung.
• To show creativity. "You can create your own seasonings and spices to season your food that could even taste better than salt," says Samuels. "Use these condiments sitting in your refrigerator and make your own concoctions!"
• Follow your progress. "Keep a food review to follow what you eat and how much you eat", suggests Yeung. "It helps to increase your awareness of your salt and saturated fat intake, as well as the nutrients you want and need. "
• Keeps the open mind. "There are many types of fruits, vegetables and whole grains, and it could be fun to be creative and try every week every week of each food group," said Yeung. "It helps expand your food choices and keep your food interesting."
• Change your perspective. "Remember that this diet is supposed to be a tool in your arsenal for a healthy lifestyle," says Samuels. "It's not a" diet ", but a way of life that will help you feel better than you can in your body."