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How do you do the DASH diet?

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How do you do the DASH diet?

The diet is simple:

  1. Eat more fruits, vegetables, and low-fat dairy foods.
  2. Cut back on foods that are high in saturated fat, cholesterol, and trans fats.
  3. Eat more whole-grain foods, fish, poultry, and nuts.
  4. Limit sodium, sweets, sugary drinks, and red meats.

Can I eat eggs on DASH diet?

The DASH diet is an eating plan that promotes low-sodium meals filled with fruits, vegetables, whole grains, and lean proteins. Eggs, oats, whole-wheat toast, and yogurt loaded with fruits or vegetables make up a DASH-approved breakfast.

Who might need to follow the DASH diet?

High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke….When following DASH , it is important to choose foods that are:

  • Rich in potassium, calcium, magnesium, fiber and protein.
  • Low in saturated fat.
  • Low in sodium.
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Can you lose weight with DASH diet?

Beyond reducing blood pressure, the DASH diet offers a number of potential benefits, including weight loss and reduced cancer risk. However, you shouldn’t expect DASH to help you shed weight on its own — as it was designed fundamentally to lower blood pressure. Weight loss may simply be an added perk.

How good is the DASH diet?

Further studies have found that adherence to the DASH diet lowered total and LDL cholesterol, reduced the risk of coronary heart disease and stroke even throughout several years of follow-up, and reduced bone turnover, improving bone health.

Is Pasta allowed on DASH diet?

If you love bread and pasta, the DASH diet is for you. On this eating plan, you can enjoy whole-grain varieties of breads, pastas, tortillas, cereals, bagels, and more. You also can fill up on whole grains like rolled oats, barley, and brown rice.

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Who created DASH diet?

The National Heart, Blood, and Lung Institute helped develop the DASH diet. It is also recommended by: The American Heart Association. The 2015-2020 Dietary Guidelines for Americans.

Why is the DASH diet good?

The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure (hypertension). The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.