What is DASH diet? 7 things you need to know

How to lose belly fat? How to lose weight fast without hard-core workouts? Doctors say that the DASH diet is the most effective way to improve your overall condition.

Since the formulation of the DASH diet pattern, it has been studied extensively to look for its effects on multiple other diseases.

Several studies have shown that the DASH diet helps lower blood glucose levels, triglycerides, LDL-C, and insulin resistance.

DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet developed specifically to reduce blood pressure in those with hypertension.

But researchers understood later on that this diet resolves tons of other health issues.

It reduces cholesterol, prevents stroke and heart failure, and brings the weight down to a healthy level, even for those with obesity. Plus, it’s considered the best diet to prevent diabetes.

Besides controlling blood pressure, people following it managed to improve insulin resistance.

The DASH diet wasn't originally designed for weight loss, but there have been some studies proving that this eating plan can help people get rid of unwanted pounds.

It balances all the necessary nutrients and minerals, like calcium, potassium, protein, and fibre, that are responsible for brain and overall organ function.

It improves the condition of your hair and skin as well. What’s convenient about this diet is that you don't have to calculate and monitor each nutrient: you just need to reduce your salt intake and eat certain recommended foods, for instance, fruits, vegetables, grains, protein-rich foods, and dairy products.

Compared to trendy crash diets, DASH is different. This is a complete lifestyle change. It’s for people who need to take care of their eating habits throughout their lives. There’s no cutting out or starving involved. You can have all sorts of tasty dishes.

If you’re looking to improve your heart health and overall well-being, the DASH diet might be a great fit:

This forms the foundation of the DASH diet. These foods are packed with essential vitamins, minerals, and fiber, promoting heart health and keeping you feeling full.

Include low-fat or fat-free milk, yogurt, and cheese in your diet. These provide calcium and other nutrients crucial for bone health and blood pressure control.

Enjoy lean protein sources like fish, poultry, beans, and nuts. Limit red meat and processed meats, which can be high in saturated fat and sodium.

These can contribute to high blood pressure and other health problems. The DASH diet encourages reducing sugary drinks, processed foods, and excessive salt intake.

Focus on potassium-rich foods like fruits, vegetables, and potatoes. Potassium helps balance out the effects of sodium in your body, promoting healthy blood pressure.

Don't try to overhaul your diet overnight. The DASH diet is meant to be a sustainable lifestyle change, so incorporate adjustments gradually.

The DASH diet offers a wide range of delicious and nutritious options. Explore different recipes, fruits, vegetables, and whole grains to keep your meals exciting and enjoyable.

DASH diet also recommends the inclusion of certain foods rich in potassium, calcium, and magnesium as these prevent endothelial dysfunction and promote endothelial, smooth muscle relaxation.

Fats have been a prime suspect for some time now in the development of the chronic disease epidemic. However, research has now shown otherwise. Fats are now classified as good fats and bad fats.

Good fats prevent inflammation, provide essential fatty acids, and promote overall health. When consumed in moderation, these fats have been shown to increase HDL and lower small dense LDL particles. Some of the sources of good fats also included in DASH include:

Bad fats, which include margarine, vegetable shortenings, partially hydrogenated vegetable oils, cause an increase in small LDL particles, which promote atherogenesis.

Fats are a highly condensed source of energy and therefore have to be consumed in moderation. The serving sizes are much smaller than those for other nutrients on the DASH recommendations.

Studies include the “DASH Trial”, the DASH-Sodium Trial, and the Meta-Analysis of DASH Diet studies.

Study #1: “A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure” (Journal: NEJM, 1997)

Study #2: Dietary Approaches to Stop Hypertension (DASH): A Healthy Eating Plan for Long-Term Blood Pressure Control (Journal: Hypertension, 1996)

Study #3: DASH Diet and Overall Health: A review of the DASH diet and its long-term effects on blood pressure and cardiovascular health.

These are just a few examples, and ongoing research continues to explore the potential benefits of the DASH diet. 

Remember: Talk to your doctor or a registered dietitian before starting any new diet, especially if you have pre-existing health conditions. They can help personalize the DASH diet to fit your specific needs.