What is the Dash Diet?
Dietary Approaches to Stop Hypertension is the full form of DASH. Nowadays high blood pressure is becoming a serious health concern. There are billions of people in the world suffering from high blood pressure and the number of high blood pressure patients keep increasing day by day. The dash diet helps to reduce high blood pressure and heart disease. Those people who have high blood pressure are at a higher risk of some health condition like kidney failure, heart disease, Diabetes. This dash diet comes after researching that high blood pressure was much less when people follow a vegan or vegetarian diet. In, Dash diet high salt intake, red meat, added sugar and fats are restricted when you follow the dash diet. Basically, this diet involves fruits, nuts, low-fat dairy products, beans, vegetables and healthy lean meat. The dash diet is the best for beginners to reducing high blood pressure.
Sodium in the Dash diet
In the dash diet, the follower of this diet reduces their sodium intake. In some people, sodium can increase blood pressure. High sodium intake is also one of the reasons behind high blood pressure.
There are two kinds of Dash diet:
- On the standard Dash diet, Followers can intake up to 2300 mg of sodium every day.
- On the lower Dash diet, Followers can intake up to 1500 mg of sodium every day.
Generally, most of the people consume 3,500 mg of sodium or more every day, so both kinds of DASH diet aims to reduce sodium consumption.
What Should You Eat on the Dash Diet?
The Dash diet involves plenty of fruits, low-fat dairy products, vegetables, lean protein, whole grain, bean, nuts etc. Whatever you eat should be fresh and healthy & low in sodium. Always consume low sodium food that prevents you from high blood pressure and critical heart disease. Here is the list of some food that you can eat on the Dash Diet:
Bulgur salad is the perfect food for those who follow the dash diet. In this salad, it has a minimum balanced salt that a Dash dieter needs in his food. Bulgur is the popular meal for dash diet plan. This is a healthy and tasty recipe.
This is no-cooked overnight oatmeal made with chia seeds, fruits, oats and yogurt. This overnight oatmeal is healthy on the go breakfast meal. Overnight Oatmeal gives you the refreshing taste to your taste buds.
The Dash Diet is very helpful for beginners
Fruit salad is the best meal for dash diet followers. fruit salad has many healthy nutritional values itself. Fruit salad gives all the needed nutrients to dash diet follower’s body.
Baked beans are just an amazing food for all those who follow the dash diet. Baked beans have all kind of nutritional stuff that the dash diet followers want. One of the best meal for the dash diet plan.
Frittata is an Italian Style omelette. Frittata has packed with loads of extra veggies that is required for any dash diet followers. This is an easy and delicious meal for the morning breakfast. This is an enjoyable treat for dash dieters.