The diet has been around for two decades, and studies have shown that it can lead to weight loss, protect heart health, and lower the risk of type 2 diabetes, metabolic syndrome, and certain cancers. For these reasons, it’s promoted by the National Institutes of Health (NIH). The plan is relatively simple
How long does it take for the DASH diet to work?
Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also lower low-density lipoprotein (LDL or “bad”) cholesterol levels in the blood. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.
What is not allowed on the DASH diet?
Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as: Candy. Cookies. Chips.
How many calories do you eat on the DASH diet?
When following the DASH diet, you eat about 2,000 calories each day. These calories will come from a variety of foods. The DASH diet recommendation includes: Whole grains (6 to 8 servings a day).
Does a DASH diet work?
The Research So Far. Numerous studies show wide-ranging health benefits of the DASH diet. A consistent body of research has found that DASH lowers blood pressure in people with high blood pressure but also normal blood pressure even without lowering sodium intake.
Which is better DASH or Mediterranean diet?
In fact, U.S. News & World Report ranked the Mediterranean diet as the easiest diet to follow as well as the healthiest. The DASH (Dietary Approaches to Stop Hypertension) diet ranked second as the best overall diet
What are the benefits of the DASH diet?
The main aim of the DASH diet is not to lose weight but to reduce blood pressure. However, it can also help those who want to lose weight, lower cholesterol, and manage or prevent diabetes.
Is the DASH diet hard to follow?
Can you have peanut butter on DASH diet?
The DASH diet on healthy fats derived primarily from the other hand recommends 2 1/2 or peanut butter, olive oil and canola less servings of lean protein from the oil.
Can you have popcorn on the DASH diet?
Make some meals vegetarian. Add more vegetables and dry beans to your diet. Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose products that are lower in sodium