- Muscle Building
The DASH Diet stands for Dietary Approaches to Stop Hypertension and it calls for a reduction in the amount of sodium consumed in a daily diet. Recent studies have shown that this diet can lower the blood pressure of individuals and since this diet is backed by the National Institutes of Health it would suggest that these claims are valid. The DASH Diet focuses on keeping blood pressure below 120/80 mmHg. Any value above this is considered to be a health risk.
What types of foods should I eat?
- Foods low in saturated fat
- Foods low in cholesterol and total fat
- Fruits and vegetables and low-fat dairy foods
- Whole grain products
What types of foods should be reduced ?
- Red meat
- Beverages containing sugar
- ALL SALTY FOOD: mustard, catsup, pickles, soy sauce, broth, msg, etc. This includes all processed canned foods as well. Canned foods contain a high amount of salt content.
What is the goal?
The goal is to steer the individual towards a sodium intake of 1500mg per day, while offering many suggestions and alternatives to do so. The DASH Diet is rich in magnesium, potassium, calcium, protein and fiber. One of the major focuses of the DASH Diet is to keep a lower intake of sodium which has been shown to reduce hypertension dramatically. Not only did it reduce blood pressure, but it also reduced the number of headaches people experienced compared to a group of subjects on a higher (3000mg) sodium diet.
What are some cons to the DASH Diet?
The diet is high in fiber and can cause bloating and diarrhea in some people. If this occurs, individuals are encouraged to eat more fruit, vegetables and whole grains. But fiber can also cause constipation if not enough water is consumed.
What are the recommended changes?
They suggest that you change gradually by introducing fruits and vegetables into your diet, adding a serving of fruit to your breakfast, lunch and dinner. Use more fat-free and low-fat dairy products and read the nutritional labels to find LOW sodium values.
This is not a diet targeted specifically for weight or fat loss. However, because of the recommendations, the foods are usually more organic and contain less saturates and calories than a typical diet. I would definitely recommend this diet to anyone who has higher blood pressure or needs a gradual change to their current higher fat/caloric diet.
Only 4.5 stars?
Most people that come to this site want to lose weight, while you will lose weight on this diet because you’re shifting from highly processed foods to a fresh set of fruits and vegetables it doesn’t focus on weight loss workouts like some of the other diets (see Abs Diet).