The number of people suffering from hypertension, High blood pressures, and high blood sugar levels has increased drastically over the past years. Many types of research are being carried out to find the solution to these problems. As a part of this research the National Heart, Lung and Blood Institute has come forward with a unique and effective diet plan known as the Dash diet.
Dash diet helps people to lower their blood pressure level and make them stay fit and healthy. This diet plan should be followed by an adequate diet which also helps people in losing weight.
What is the Dash diet?
This dieting regimen includes a variety of fresh fruits and vegetables which help in maintaining the blood pressure levels. This diet has a direct impact on the body which makes people feel full. Dash diet avoids food items which are rich in carbohydrates, oily etc. Rather, it focuses on food that is rich in proteins especially, nuts, beans, and seeds. Following dash diet regularly has a number of health benefits like healthy and glowing skin, lustrous hair and nails, youthful looking skin etc.
Dash diet lower risk of high blood sugar levels
Due to its vitamin-rich food Dash, diet reduces all the high blood sugar levels. It allows people to consume food that is low in sodium. However, food which has a direct effect on your blood sugar levels must be avoided. Food that is healthy at the same time low in calories is generally suggested during a dash diet. One can consume a good amount of calcium, magnesium, and potassium which are very helpful in promoting good health. Within just 2-3 weeks of time, one can notice a visible change in their blood sugar levels.
Benefits of following a dash diet
Apart from reducing high blood sugar levels a dash diet also helps you to fight depression and hypertension. With the help of this diet, people can prevent diabetes, heart cancers, kidney stones and certain types of heart strokes. It helps people to stay active and fit. While eating fruits and vegetable accordingly, it helps people to consume more nutrition than that of processed or cooked foods. One can get more amounts of nutrients directly and within less span of time. Researchers show that dash diet has several health benefits and prevents several diseases like cancer, heart diseases, kidney stone, asthma, joint pains, strokes etc.
Dash diet plan
Well, as mentioned above, people can consume food that is high in fiber like whole fruits and vegetables that gives accurate vitamins and supplements for the body. One needs to low their carbohydrate eating habits and cut down fatty foods that promotes bad cholesterol in the body leading to severe heart diseases and obesity. One can rely on protein-rich foods like lean meat, fish, nuts, seeds, whole grains, poultry etc. One can opt for bread, eggs, cereals, tomatoes, carrots, sweet potato, broccoli, and dry nuts like almonds, walnuts, raisins, green vegetables, salads, rice, pasta, coconuts, whole fruits and its juices.
Dash diet guidelines
- In order to enhance ones, health people must follow dash diet plan strictly and regularly.
- One should follow this routine daily without any laziness to see effective results within no time.
- People must increase the intake of food with more nutrients which helps in improving their health.
- People must consume not more than the 7-8 serving of grains on a daily basis.
- People must consume at least 4-5 servings of different fruits and vegetables daily.
- They must include poultry, meat, and fish for only 2 servings in a day.
A Dash Diet is a long-lasting and effective diet and has numerous health benefits. It helps people in reducing weight and gaining more confidence. It not only helps people in fighting diseases but also helps them in lifting their social esteem in public. Dash diet does wonder to the body and if continued well it shall help people with the anti-aging process. Apart from eating healthy foods and following dash diet, one must also regularly exercise.
Dash diet increases the confidence and enhances good mood. This diet can be followed by people of all ages whether they may be teenagers, pregnant women or even Adults. Due to its natural and effective food items, Dash diet is easy to follow and it also does not have any side effects. People can just follow this simple yet effective diet and can have control on their Blood pressure and blood sugar levels.