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DASH Diet Can Lower the Risk of Heart Diseases

 DASH Diet Can Lower the Risk of Heart Diseases

Increasing number of people complain of hypertension or high blood pressure every year and it has a lot to do with their diet. We all know the importance of a healthy diet; in fact, it is the first advice you receive from your doctor or anyone who has been through the same problems.
Over the years, experts have come up with several diet plans for controlling hypertension. One of the most successful diet plans out there is the DASH diet. I know it sounds like a superhuman diet for Mr. Incredible’s son Dash, but it is not. DASH stands for Dietary Approaches to Stop Hypertension, a diet plan designed especially to deal with hypertension. It won’t be a surprise if your doctor has already mentioned it earlier, as this diet plan has been in existence since 1997 and remains popular to date. According to researchers, DASH is so efficient in reducing blood pressure levels that if adopted universally, it can single-handedly take down the number of heart strokes by about 25%.
The DASH plan focuses on excluding processed foods and including unprocessed foods in the diet, for instance, low-fat dairy products, fresh vegetables and fruits. It also advices reduced sodium intake, as low as 1500 mg per day for those with a heart ailment. Every good diet plan has a wise division of daily nutrient requirement and calorie management. DASH recommends taking 55% of daily calories from high-quality carbohydrates, 27% from fat and 18% of it from proteins.
DASH diet is known to show results in a matter of weeks and since it is a diet which focuses on healthy eating, it comes with a horde of benefits. You’ll be pleasantly surprised to find out that following this diet for a long time can not only prevent and cure heart diseases, osteoporosis, diabetes, cancer but can also make you healthier and lighter!
Just by including the recommended food in diet plan, you will be able to see a noticeable difference between blood pressure levels and your weight, as they are a mix of essential Vitamins and Minerals.
These fab foods are –
Low-fat dairy products – Milk, yogurt and cheese.
Banana – One of the richest sources of potassium.
Nuts and Legumes – Kidney beans, peas, lentils and almonds are rich in fibre, potassium, magnesium and protein.
Lean meat and Fish – Salmon and Tuna are considered to be the most heart friendly of all, containing omega-3 fatty acids, which reduce blood cholesterol. Boil or grill the meat or poultry and avoid frying to get the most of its Iron, B Vitamins, Zinc and Protein and less of Fat and Cholesterol.
Fresh Juice – There is no fun and no health in packed fruit juices.
Vegetables – Carrots, sweet potato, broccoli, tomatoes and green leafy vegetables for fibre and minerals.

Harshit Sinha

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