Dietary Approach to Stop Hypertension (DASH) diet was created to help lower the blood pressure without relying on medication. It is considered the best diet for 2016 according to U.S. News & World Report.
DASH diet hits the number one spot for the Best Diets for Healthy Eating and the second spot for the Best Diabetes Diets according to U.S. News & World Report. People who want to trim down thier waistline also need to trim down their sodium intake. They need to consume food that are rich in calcium, potassium, fiber, and protein.
Now, that a lot of people are getting concerned about their health, they are more conscious with the food they eat. Here are the foods you need to eat to start your diet this 2016 (for a 2000-calorie diet), as posted in The Dash Diet Eating Plan:
1. Grains and grain products
A total of 6-8 servings of grains everyday are required. You need to ensure that at least you have at least whole grains every day.
2. Fruits and vegetables
Both groups must have 4-5 servings of fruits and vegetables per day. You can have fruits as an afternoon snack.
3. Low-fat or non-fat dairy products
Limit your intake of these products up to 2-3 servings per day only. Light cheese and hardboiled egg are also good options.
4. Lean meat, poultry, and fish
This category might be very tempting, but be content to have only up to two servings per day. A roasted turkey might be a good idea.
5. Seeds, nuts, and legumes
A total of 4-5 servings per week are ideal for your diet. Consume some of this from time to time.
6. Sweets and fat
This must be taken in limited amounts.
Over all, this diet encourages you to eat lean meat, whole gains, some dairy products and a lot of vegetables and fruits and to avoid eating fatty food. It does not only help you lose weight and trim off inches on your waist line, it also decreases your risk of having hypertension, stroke, cancer, prevent osteoporosis, and other heart diseases according to Mayo Clinic.
The Dietary Approach to Stop Hypertension or famously known as DASH is designed to lower your blood pressure and cholesterol level.
