The best-detailed tips about DASH diet
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We'll be talking about these items in this video:
- What is the DASH diet?
- Why is the DASH diet recommended?
- What are the benefits of the DASH diet?
- How to make your diet more DASH-like?
- How to have a DASH diet?
- Why do doctors call the DASH diet the best diet?
- What is the best diet?
- How to have a healthy lifestyle?
- How to have a healthy diet?
- What are the dash diet effects on the body?
- How does the DASH diet affect the body?
- Why is th DASH diet good for the body's health?
- How does the DASH diet improve our health?
- How to have a healthy routine?
- How to lose weight with DASH diet?
Diastolic pressure. The pressure in your blood vessels between heartbeats when your heart is at rest. Normal systolic blood pressure for adults is less than 120 mm Hg, and diastolic pressure is less than 80 mm Hg.
Systolic pressure is usually written as diastolic pressure, such as 120/80. Interestingly, the DASH diet significantly lowers blood pressure in both healthy individuals and those with high blood pressure. In studies, people on the DASH diet experienced lower blood pressure even if they didn't lose weight or limit their salt intake. However, when sodium intake was limited, the DASH diet showed lower blood pressure. In fact, the most significant reduction in blood pressure has been observed in people with the lowest salt intake.
In people with normal blood pressure, it decreases systolic blood pressure by 4 mg and diastolic blood pressure by 2 mg. Also, other studies have shown that limiting salt intake can also reduce blood pressure, especially in people with high blood pressure. Remember that lowering blood pressure does not always reduce the risk of heart disease. It may be helpful for weight loss. You may have experienced low blood pressure or lost weight on the DASH diet. However, you have a better chance of lowering your blood pressure by losing weight if you have high blood pressure. This is because the heavier you are, the more likely you are to have high blood pressure. In addition, it has been found that the lower the weight, the lower the blood pressure. Some studies show that people exposed to the DASH diet lose weight. However, those who have lost weight on the DASH diet have controlled their calorie intake because it is said to consume fewer calories.
Given that the DASH diet cuts out many foods that are high in fat or high in sugar, people may think that they are losing weight because they are cutting back on calories. Others may have to limit their intake. In any case, if you want to lose weight on the DASH diet, you still need a low-calorie diet.
Other benefits of the DASH diet
The DASH diet may also affect other areas of health:
Reducing the risk of cancer
Reduced risk of metabolic syndrome
Some studies show that the DASH diet can reduce the risk of metabolic syndrome by 81%.
Reduced risk of diabetes
Diet is linked with a lower risk of type 2 diabetes. Some studies show that it can also improve the body's resistance to it.
Reducing the risk of heart disease
In a recent study of women following a diet similar to DASH, the risk of heart disease was reduced by 20% compared to the risk of stroke. Many of these side effects depend on the high consumption of fruits and vegetables in the diet. In general, eating fruits and Vegetables further reduces the risk of disease.
Choose fat-free or low-fat dairy products. Choose lean protein sources like fish, chicken, and beans. Eat food with vegetable oils. Limit your intake of foods that contain added sugar, such as soda and candy. Consume foods with saturated fats such as fatty meat and fatty dairy products with more useful oils like coconut oil and olive oil.
Since there are no specific foods in the DASH diet, you can adjust your current diet to the DASH guidelines by doing the following:
Eat more veggies and fruits.
Replacing refined grains with whole grains.
In addition to the recommended fresh fruit juice, this diet recommends drinking low-calorie beverages such as water, tea, and coffee.
The DASH diet may be an easy and practical way to lower blood pressure. However, keep in mind that reducing daily salt intake to 3/4 teaspoon (1,500 mg) or less is associated with other health conditions, such as a reduced risk of heart disease, although it can lower blood pressure.
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