The fuss about the DASH Diet

Well, to my thinking, there hasn’t been near enough “fuss” made about this remarkable diet! I had to learn about it from tagging along to my boyfriend’s doctor visit. For a doctor to be so matter of fact about this and state in a very cut and dry fashion, “This is a life extension tool” simply was enough for me to investigate.

The DASH acronym stands for “Dietary Approaches to Stop Hypertension.” There are so many “pluses” to this way of eating. For one, it includes ALL the food groups. As well, it isn’t focused on caloric or fat gram restriction. In the DASH context, the word “diet” refers to the WAY we eat, rather than omitting foods we crave.

This diet is not only great for cardiovascular health, but the components of the diet are wonderful, too. Basically, we are talking about:

1) 8-10 servings of fruit and veggies each day

2) Fat free or low fat dairy

3) Fish/poultry

4) Beans/nuts

5) Vegetable oils

Some foods are limited such as:

1) Saturated fat (such as fatty meats…)

2) Full-fat dairy products

3) Tropical oils such as palm and coconut

4) Sugar sweetened beverages and sweets

The DASH Diet is considered low in saturated fats, high in most vitamins and minerals (potassium, calcium and magnesium). It is high in fiber and the sodium is controlled to 2,300 mg per day.

The health benefits of the DASH Diet include lower BP and glucose levels, triglyceride levels, cholesterol levels and insulin resistance along with drastically reduced incidences of colorectal cancers. It has, as well, been proven (in multiple studies) to lower all-cause mortality in adults as well as diminishing depression.

The Premier clinical trial measured the health benefits of following the DASH diet AND increasing physical activity. The study showed drastic improvements in blood pressure readings and numbers for the LDL (bad cholesterol).

A few diet strategies for diet success would be to…

1) A “Ready” (controlled) environment such as making certain you have all foods available for the DASH Diet.

2) Invest time into planning menus and meal prep. Minimize processed or fast foods…”quick fixes” sabotage good outcomes.

3) Talk your friends into going on this diet, too. Remember, it isn’t JUST for losing weight, but to feel better and/while improving bodily functions.

4) Be cognizant of your body, rewarding your efforts through improved checkup numbers as well as weight loss (if that is your objective).