The DASH Diet Plan to Lose Weight and to Be Healthy

The DASH diet plan

The main idea of the DASH diet, that became incredibly popular last years, is to lower high blood pressure. In 2018 the DASH diet was named as "Best Diets Overall" in the U.S. News and World Reports`s annual “Best Diets” rankings 8 years in a row. 

The DASH diet is based on deep studies and is recommended by USDA as an ideal healthy eating plan. 

The dash diet has a balance of healthy food groups, and it actually works!!! Moreover, the dash diet is really easy to follow. But don`t forget to consult a doctor before you start. 

The DASH diet plan to lower high pressure

This diet allows you to eat in a healthy way, you start to lose weight and, moreover, you feel much more better and the most important thing is that your blood pressure is getting lower and lower. Originally the dash diet plan was designed to lower blood pressure. Nowadays, that is really a great problem that affects 1 billion people worldwide. Researchers have also found that the DASH diet is more effective than a low oxalate diet to prevent or treat kidney stones. It is filling and there is a reduced risk for depression. It is also very effective for weight loss, lowering cholesterol and managing or preventing diabetes. The dash diet is also very good for people who suffer from heart problems, kidney stones and just for those who want to lead a healthy way of life. If you don't need to control your weight, you can have larger portion sizes. 

The DASH eating plan has been proven to lower blood pressure in just 14 days. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. 

The DASH diet can be a part of our lifestyle. We can go to the restaurants or fast food cafes and still follow the main principles of the diet. We just make the right choice from the variants of the products.  

The DASH diet plan to lose weight

So, the main principles of the diet are as follows: 

- eat more fruits, vegetables and beans; 

- try to avoid red meat; - avoid high fat dairy products;  

- don`t consume food with cholesterol and trans fats; 

- add more whole-grains, fish, poultry and nuts to your ration; 

- limit sweets and sugary beverages and take control on canned or dried fruits because they may contain a lot of sugar. 

The DASH diet suggests getting:  

Grains: 7-8 daily servings; 

Vegetables: 4-5 daily servings; 

Fruits: 4-5 daily servings; 

Low-fat or fat-free dairy products: 2-3 daily servings; 

Meat, poultry and fish: 2 or less daily servings; 

Nuts, seeds: 4-5 servings per week; 

Fats and oils: 2-3 daily servings; 

Sweets: try to limit to less than 5 servings per week. 

So, as we can see the DASH diet has a lot of benefits and advantages. The dash diet is the diet for everyone.