The DASH diet (Dietary Approaches to Stop Hypertension) was created through research by the US National Institute of Health and developed into an eating plan by nutritionist Marla Heller. The diet helps to lower blood pressure without the use of medication. Through many different studies, the diet has been shown to effectively lower blood pressure and the need for first line medications for blood pressure. The benefits of the diet, including weight loss and delicious food, was ranked the top diet by US News and World Report for eight years straight. Since initial research, further studies have shown it also reduces the risk for other diseases, such as heart disease and diabetes.
Since the original diet was released, an improved plan was created to optimize weight loss. The original diet was high in grains and starchy foods, as it was based on outdated information from the 1990’s. Newer research helped to optimize the plan to lower blood pressure and increase weight loss by cutting out carbohydrates and replacing with lean proteins and healthy fats.
Although the DASH diet was developed for those with high blood pressure, it is recommended as a healthy eating plan for everyone. In addition to lowering blood pressure, the diet is also heart healthy, lowers both cholesterol and inflammation, and reduces insulin sensitivity. The diet is recommended by not only doctors, but by the American Heart Association and the National Heart, Lung, and Blood Institute as well as being the US guideline for treatmenting of high blood pressure.
Considered an American version of the Mediterranean diet, it goes beyond simply lowering sodium intake. Through research, the plan includes all the foods in the right amounts proven to lower blood pressure and lose weight. The eating plan consists mainly of fruits and vegetables, lean proteins, low fat dairy, nuts, seeds, and whole grains. This makes the diet high in fiber and low in fat.
The diet works by utilizing recipes that are full of essential nutrients, like potassium and magnesium, that are known to lower blood pressure. The nutrients are then boosted by adding more fruits, vegetables, and low fat dairies into the diet. Additional benefits are seen by many people by lowering salt intake. Further benefits to the diet can be seen by making lifestyle changes, such as stopping smoking, exercising, and lowering alcohol intake.
The diet program can easily be followed by utilizing the books written by Marla Heller. There are four books in total. Each book is complementary to the others and makes following the diet simple. Except for the cookbook, each book has a 28-day meal plan, easy-to-follow recipes, and the strategies needed to successfully follow the plan.
The diet program can easily be followed by utilizing the books written by Marla Heller. There are four books in total. Each book is complementary to the others and makes following the diet simple. Except for the cookbook, each book has a 28-day meal plan, easy-to-follow recipes, and the strategies needed to successfully follow the plan.
The diet, proven to reduce hypertension and aid in losing weight has become increasingly popular. Those who have used the DASH diet have seen great results. As one user stated, “I went from a size 14 to a size 8-10…I’m not on a diet-DASH has given me a whole new way of looking at food and learning what to eat.”
