DASH Diet: The No. 1 Best Diet Overall?

DASH Diet Full Form: 

DASH diet full form is Dietary Approaches to Stop Hypertension. The diet is rich in fruits, vegetables, whole grains & low-fat dairy products: like meat, fish, poultry, nuts & beans.

DASH is a flexible and balanced eating plan. It has been proven to lower blood pressure and cholesterol, & is associated with a lower risk of several types of cancer, heart disease, stroke, heart failure, and kidney stones reduced risk, and also helps in preventing kidney disease.

DASH diet and sodium

The DASH diet is lower in sodium than the typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more per day.

The standard DASH diet limits sodium to 2,300 mg per day. It meets the Dietary Guidelines for Americans' recommendation of keeping your daily sodium intake to less than 2,300 mg per day. This is roughly the amount of sodium in 1 teaspoon of table salt.

The lower sodium version of DASH limits sodium to 1,500 mg per day. You can choose a version of the diet that meets your health needs. Talk to your doctor if you're not sure what sodium level is right for you.

What to Eat on the Diet

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

Grains: 6 to 8 servings a day.

Cereals include bread, cereal, rice, and pasta. For example, one serving of grains includes 1 slice of bread, 1/2 cup of cooked cereal, rice, or pasta. Focus on whole grains as they are naturally low in fat and have more fiber and nutrients compared to refined grains. For example, dark bread was used instead of white bread.

Vegetables: 4 to 5 servings a day. 

Vegetables like tomatoes, carrots, broccoli, etc. are full of fiber, vitamins, and minerals. One serving of vegetables contains 1 cup of raw vegetables or 1/2 cup of vegetable juice.

Fruits: 4 to 5 servings a day. 

Like vegetables, fruit is enriched with fiber, potassium, and magnesium. Fruit is low in fat. Its 1 serving contains one fruit or 1/2 cup of fruit juice.

Fat-free or low-fat dairy products:

Dairy products such as milk, yogurt, cheese, and other dairy products are major sources of calcium, vitamin D, and protein. One serving of dairy products contains 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

Lean meats, poultry, and fish:

Lean meat, poultry, and fish can be rich sources of protein, vitamin B, iron, zinc, omega 3, etc. But lean meat also contains fat and cholesterol. Therefore, clean the meat from the skin and fat, then grill or roast instead of frying.

Nuts, seeds, and legumes:

Almonds, beans, peas, and lentils are good sources of magnesium, potassium, and protein. They are full of fiber and phytochemicals that may protect against cancer and cardiovascular disease. One serving contains 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked legumes.

Fats and oils

Fats help absorb vitamins and help your body's immune system. One serving contains 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.

Sweets 

One serving of sweets contains 1 tablespoon of sugar, jelly, or jam, 1/2 cup of sorbet, or 1 cup of lemonade.

How to Make Your Diet More DASH-Like

Eat more vegetables and fruits.

Swap refined grains for whole grains.

Choose fat-free or low-fat dairy products

Choose lean sources of protein such as fish, poultry, and beans

Cook with vegetable oils

Limit your intake of foods high in added sugars, such as soda and candy

Limit your intake of foods high in saturated fat, such as fatty meats, full-fat dairy products, and oils such as coconut and palm oil

Other Potential Health Benefits

DASH may also affect other areas of health.

Decreases cancer risk:

A recent review showed that people following the DASH diet had a lower risk of some cancers, including colon and rectal cancer and breast cancer.

Lowers metabolic syndrome risk:

Some studies report that the DASH diet reduces the risk of metabolic syndrome by up to 81%.

Lowers diabetes risk:

The diet was associated with a lower risk of type 2 diabetes. Some studies show that it can also improve insulin resistance.

Decreases heart disease risk:

In one recent review in women, a DASH-like diet was associated with a 20% lower risk of heart disease and a 29% lower risk of stroke.

In this article, we have got to know various DASH diets like the dash diet in full form, which foods should be taken in the diet, and also other benefits of the DASH diet. In general, eating more fruits and vegetables can help reduce the risk of disease.

Read also: Trikatu- Bioenhancers From Mother Nature And Their Applicability In Modern Medicine

Author: Aaliya Sheikh 

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