In a 2018 study from the American Heart Association, 129 overweight or obese women and men who had high blood pressure were divided into three groups. Moreover, the DASH diet can help a person maintain a healthy weight. What to Know About the Mediterranean Diet. They found the DASH diet was beneficial in preventing heart failure in participants younger than 75 years old. In a 2019 study from the American Journal of Preventative Medicine, researchers followed over 4,000 participants for 13 years to compare their diet (from self-reported food-frequency questionnaires) and their incidents of heart failure. The DASH diet can also aid in overall heart health. In one 2020 meta-analysis published in the journal Advances in Nutrition that included 30 randomized controlled trials, researchers found the plan significantly improved blood pressure numbers in adults with and without hypertension. Time and time again, research backs the DASH diet. News & World Report has consistently ranked the DASH diet as one of the top diets to follow for overall well-being. The success of the DASH diet took off when the National Heart, Lung, and Blood Institute funded research on the benefits of the eating plan and found that it significantly lowered blood pressure and reduced the risk of heart disease in study participants. What makes the DASH diet specifically great for people with hypertension is that it caps sodium at 2,300 milligrams a day and encourages sticking to 1,500 milligrams per day-which is in line with the American Heart Association’s recommendations. The diet suggests limiting sugar-sweetened beverages, sweets, and saturated fats, like fatty meats, full-fat dairy, and tropical oils. Much like the equally science-backed Mediterranean diet, the DASH diet emphasizes fish, poultry, whole grains, fiber-rich veggies and fruits, low-fat or nonfat dairy, legumes, nuts, vegetable oils, and seeds. The DASH Diet Mediterranean Solution was written by Marla Heller, M.S., R.D., and features a guide to the latest science and research, meal plans, recipes, and expert-backed strategies to help you succeed on the plan. The DASH diet stands for Dietary Approaches to Stop Hypertension, and it was developed to help lower blood pressure without medication. Ready to learn more? Here’s everything you should know about the DASH diet, including its benefits and how to get started. It’s all about making delicious meals that nourish your body and developing healthy habits you can keep up with for the long haul. But if you’re looking to follow a doctor-recommended eating plan that not only creates healthy, sustainable habits, but also gives your heart health a boost, look no further than the DASH diet.Įxperts have recommended the DASH diet for years, as it focuses on the foods you should be eating, without cutting out any major nutrient groups. From the keto to paleo, we’re constantly bombarded with diets that focus on what we shouldn’t eat.
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