Dash Diet

DASH diet has been abbreviated from "Dietary Approaches to Stop Hypertension". It is a diet, which encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, salt and sugar. Dash diet is rich in potassium, magnesium, and calcium, as well as protein and fiber. This diet is based on the studies conducted by using three dietary plans and their results. DASH diet plan incorporated a lot of fruits and vegetables, low fat or nonfat dairy, and beans and nuts. The plan emphasizes good eating habits, but also suggests healthy alternatives to junk foods and discourages the consumption of processed foods. Medical practitioners agree that reducing saturated fats i.e. in red meat and butter lowers a person's risk of heart disease. And a widely popular healthy diet, known as the "DASH" diet is recommended for controlling high blood pressure.

The "DASH" diet falls within current United States dietary guidelines. It's low in saturated fat, cholesterol, sodium and sweets, and high in carbohydrates like those found in fruits, vegetables, and fiber. It's also high in potassium and other minerals. In addition, the eating plan includes smaller amounts of lean meats, poultry, fish, legumes, and nuts.

DASH Should Observe

DASH dieter should ensure that your present health condition allows you lower the caloric intake and increase your physical activity. Therefore, consult your physician, especially if you are obese or your medical problem is not severe. Persons with Diabetes, high blood pressure or heart disease must exercise utmost care and work under the guideline of his physician. Do not undertake weight reduction without the permission and guideline of your doctor.

DASH dieter must find some time in his/her day for physical activity. Your first step in this direction could be to park car few blocks away from office and walk up to the office or shopping area, take stairs instead of lift at work or while out for shopping. If you take escalators, walk up or down an escalator. Idea is to find occasions to walk while doing the routine work, such as pass on paper to your colleague personally. Walk to a subordinate to pass on some order or paper. Stand and read your paper mail or even email. Get up and get a glass of water from the cupboard or refrigerator. As a DASH dieter, when you feel or your physician gives the okay, gradually add some form of regular physical activity that you enjoy. Brisk walking is an excellent form of physical activity and it should last for at least 20 minutes and may extend to one hour. If you prefer to use, treadmill, increase the incline angle gradually, to have a feel of uphill walk.

The DASH eating plan lowers cholesterol and makes it easy to lose weight. This diet is based on the studies conducted by using three dietary plans and their results. All three plans were not vegetarian, but the DASH diet plan incorporated a lot of fruits and vegetables, low fat or nonfat dairy, and beans and nuts. What is the DASH diet-eating plan? It is rich in fruits, vegetables, low fat or nonfat dairy, and also includes whole grains, lean meats, fish and poultry, nuts and beans. It is a healthy way of eating and flexible enough to meet the lifestyle and food preferences of most people.

The Dash Diet Action Plan

This book is only available direct from the publisher or from Amazon.com. This book is priced at $19.95 with free S&H for regular mail shipping but add 7% sales tax for Illinois residents. The DASH diet book has over 200 pages of diet tips, information, and advice. There are guidelines for 1200, 1600, 2000, 2400, and 2800 calorie DASH diet plans.

DASH diet recipes are listed. Explains losing weight with the DASH diet. Reading food labels for the DASH diet is explained. Has chapter on adding exercise and other lifestyle changes to help lower blood pressure.

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