DASH DIET

What is the DASH Diet??

DASH is an acronym for Dietary Approaches to Stop Hypertension. As its name suggests, the DASH diet was formulated to reduce hypertension and lower high blood pressure. Due to the healthy nature of this diet, researchers have found that eating these certain types of food can provide various other health benefits such as preventing strokes, diabetes, heart failure and even osteoporosis! Last but not least, it helps with weight loss and improves insulin resistance!

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So what does this diet consist of?

• Well firstly, increase your intake of fruits, vegetables, grains and low-fat dairy foods
• Eat more protein rich foods such as fish and poultry
• Stay away from foods high in cholestrol, trans and saturated fats
• Most importantly lower your sodium intake

Try not to consume more 2300 mg of sodium a day.

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The DASH diet balances important nutrients and minerals such as calcium, potassium, magnesium, protein and fibre that are responsible for overall organ function as well as improving the condition of your hair, skin and nails.

Simple Steps to follow:

• Drink 67 oz of fluids per day (Ideally water)
• Avoid drinking soda and alcohol as it harms your liver and increases blood pressure (If you have to, no more than 1 drink per day)
• Try to eat many smaller meals a day, so reduce your serving size (But cut down on snacking)
• Grains: 8 servings a day
• Protein: 7 oz of lean meat or 6 servings a day (Fish or eggs included)
• Fruits: No more than 5 servings a day
• Vegetables: 5 servings a day
• Non-Fat Dairy Products: 2-3 servings a day
• Nuts: 5 servings a week
• Healthy fats and oil: 3 servings a day

For those with a sweet tooth, do not exceed 5 servings a week!

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The best part about this diet is that you do not have to monitor and track your macros!!

Remember that it is a lifestyle change so the quality of the food matters more than the quantity of it. Although you may not not need to track your macros, try not to exceed 2500 calories a day. Also, exercise is as important as dieting so do remember to stay active!

Remember, Rome wasn't build in a day so do not be discourage if you do not see results. Change comes gradually and eventually your efforts will payoff.

Thank you for stopping by this post and have a great day!