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Adopt Dash Diet to Stay Healthy

By Annphilip Subscribe to RSS | January 4th 2012 | Views:

As one's body and mind function in a coordinated way, a healthy body will have a mind that remains radiant and stimulated. One who is moderate in his daily activities and one whose periods of sleep and wakefulness are temperate, Dietary Approaches to Stop Hypertension, also known as the DASH diet can take away his weakness.

Since blood pressure level rise without any symptoms, many people realize this after having health problems like coronary heart disease, strokes, heart failure etc. Some studies have shown that about one in three adults in the United States has high blood pressure levels. Moreover, the risk of hypertension is nearly 10% to 50% for people in the age group of 30 to 60 years. As blood pressure has a chance to rise with age, it is better to follow a healthy lifestyle that can prevent or delay it. The main aim of the DASH diet is to keep the dieter's blood pressure level below 120/80 mmHg and lessen the amount of sodium intake in daily meals. The DASH diet, based on the U.S. Department of Agriculture, or USDA, food pyramid encourages people to gradually change their diet and lifestyle in order to standardize their blood pressure levels.

In most cases, DASH Diet meal plans will be based on the sex and weight of the dieter. The meal offered in the diet should be rich in carbohydrates and nutrients, so more emphasis will be given to fruits and vegetables consumption. Foods that contain more calcium are fruit juices, broccoli, spinach, dandelion greens, turnip greens milk, yogurt, and cheese. Meanwhile, potassium containing food includes lean meats, fish, spinach, tomatoes, bananas, potatoes, cantaloupes, and pears. Then, nourish your body with magnesium by taking whole grains, nuts, spinach, broccoli, potatoes and milk in your daily diet.

So, to follow this diet individual who enjoys eating oily food items like chips and fried stuffs should replace it with unsalted pretzels, unsalted nuts, raisins, graham crackers, fat-free yogurt, unsalted plain popcorn and raw vegetables. If you are a regular viewer of channels like TLC aired by providers like Verizon FiOS TV, then you may have across programs related to health and fitness, salad recipes, low fat food recipes etc., which are really interesting to watch and prepare. They will also give tips and advises on the quantity and type of food we should add in our daily menu.

For a person who wants to take 2,000 calorie DASH diet plan per day have to eat 6-12 servings of whole grain, 4-6 servings of fruits and vegetables, 2-4 servings of specified fats and 1-2 servings of protein. He can also take 3-6 servings of nuts and seeds on a weekly basis. A study conducted by the Harvard Medical School over eighty eight thousand women less than 25 years found that ladies who followed DASH Diet showed a lower rate of heart attack and stroke, compared to those remain idle.

Though people follow this diet to calm their blood pressure levels after consulting with physicians, it can also reduce diabetes and help people to maintain a healthy diet. Health experts recommend this diet for people who are hypertensive or diagnosed with pre-hypertension. According to dieticians, people who follow Dash diet can lower their blood pressure within 14 days.

Though this diet is not designed for reducing the weight, still people are following it because the meals have low saturated fat content and calories compared to a typical diet. While reducing hypertension and lowering heart disease are its short-term effects, studies are still going on to find the positive long term effects of the diet. Whatever it is, we can prescribe this diet to anyone because it is less expensive, while bringing wonderful changes to life. Thus, people following this diet can facilitate the functions of body and mind in such a way that they can enjoy harmony, peace and fulfillment in their life.

Annphilip - About Author:
Ann is a freelancer and is interested in following and writing about fitness and health matters. She watches programs related to healthy food and exercises on her home television powered with Verizon FiOS TV.

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