The state of obesity in the world today is a concern for
all governments especially those in developed countries. Despite the efforts
these governments have taken, the epidemic seems to become more serious.
It affects both children as well as adults. The main
reason for the growth of this epidemic is a lack of proper nutrition knowledge
among the people. Most of the people have limited physical exercise as children
spend a lot of time playing video and internet games or watching television.
People who become obese in their childhood may not be
able to overcome it and take it into adulthood. The problem is more serious
among minorities who have less access to quality medical care to help in
treating the problem. Obesity has become more common as people adopt the
conveniences of life and foods that add more health risks than benefits.
Obesity was in the older days confined to adults.
However, this problem is now common among kids as well. Children are consuming
a lot of food and engage in very little play. The problem of excessive weight
has led to other diseases such as diabetes, increased blood pressure, and
increase in cardiovascular disease risks among other problems.
It will soon be very common
to find people in their 20s and 30s having heart attacks.
Although the obesity problem is more common in developed
nations, developing countries are catching up fast. The main contribution to
this is that the poor people are making efforts to live like their more
affluent counterparts in the developed world.
They do this oblivious of the risks associated with
comfort living. Efforts are being made especially in schools to ensure the diet
being served to children is healthy. Schools serve their pupils food that has
limited portion sizes. The quality of foods and drinks available in the school
is being improved. Research has shown that many schools have started to serve
healthier foods to the pupils.
The problem can be eliminated or reduced with the use of
the DASH diet. This is a flexible and well balanced diet. The DASH plan has
very low fat content and focuses on the consumption of fruits and vegetables.
The food under the plan is rich in proteins and contains limited sugar, red
meat and sweetened beverages.
Similar efforts should be adopted in other parts of the
world so as to arrest the situation. If the trend continues, a lot of people
will be affected by this problem. This will consequently lead to increased
incidences of diabetes and other lifestyle diseases. An increase in the number
of people requiring special medical care will put a strain on the medical
resources available.
In response to the alarming trend, various government
initiatives have been designed to sensitize people to eat healthier food and
become active physically. Despite the efforts being made by the governments, it
will take the concerted efforts of all the people individually to play a role
in averting the obesity epidemic. Convenience foods should particularly be
avoided as they have no nutritional value to the body. It is important to
ensure you eat a well-balanced diet at all times.
When it comes to finding out what exactly is the DASH
Diet, there are a few essential aspects that need to be taken into
consideration. As you may know, the foods that we eat affect our overall
wellbeing. Therefore, a diet having harmful elements like cholesterol and
saturated fats is an obvious way to hypertension and various other deadly
diseases. However, consuming right foods can lower the risk of developing these
serious health issues. There is a specific diet plan that is designed to lower
high blood pressure or hypertension. This particular diet plan is referred to
as the DASH Diet.
What is it all about?
The DASH Diet is recommended through the clinical
studies carried out by the scientists of NHBL institute. After careful
examination and through clinical testing, the scientists reached the conclusion
that a diet plan rich in magnesium, potassium, calcium, fiber, and protein can
significantly lower down the high blood pressure. Furthermore, the study
supported the fact that a diet high in fruits, vegetables, and low in fats can
greatly reduce the risk of hypertension. Also, the diet takes minimum amount of
time to show the desired results.
The DASH diet
focuses on three main ingredients or nutrients like magnesium, potassium, and
calcium.
These nutrients are known for reducing high blood
pressure. As per a study report, a normal 2000 calorie diet has around 500 mg
of magnesium, 1.2 gm of calcium, and 4.7 gm of potassium.
Using the DASH Diet
Using and following a DASH diet is fairly simple and
straightforward, as it takes very less time in preparing the meals. Not only is
the dieter required to avoid foods high in cholesterol, but also augment the use
of vegetables, cereals, and fruits as much as possible. Considering the fact
that foods you eat in DASH diet are rich in fiber, it is strongly advised that
you gradually enhance the utilization of fiber-rich food to avoid digestive
problems and diarrhea. Moreover, you can also augment fiber intake by adding an
extra serving of fruits and vegetables in your diet.
Grains, B vitamins, and minerals are all good sources
of fiber. For instance, whole grains, bran, wheat breads, wheat germ, and low
fat cereals are some of the other grain products that you can use to enhance
your fiber consumption.
Make sure to look into the labels of packaged and
processed foods to find out their ingredients. Choose foods low in cholesterol,
saturated fats, sodium, chocolates, and others. If you are looking to eat meat,
make sure to limit your intake to six ounces per day. Also, skim milk or low
fat milk is also another source for proteins.
The DASH diet is becoming extremely popular among the
health-conscious people, mainly because it does not need any special recipes
and meals. There are no special restrictions in terms of calorie counting and
preparations as long as you avoid foods high in cholesterol and saturated fats.
The DASH diet plan is a healthy eating plan that concentrates on three most
essential minerals, which are considered to have a good effect on high blood
pressure.
For the past few years, the number of individuals
suffering from hypertension or high blood pressure has been increasing.
Researchers have identified that the number one factor
which contributes to the development of the condition is unhealthy lifestyle,
primarily, unhealthy diet. In order to manage and prevent hypertension,
practicing a healthy diet is very essential.
The DASH diet is among the most established diets used
for the management of hypertension. It has been formulated based on scientific
evidences conducted by experts in the field of medicine. Many individuals are
currently using the diet as recommended by their physicians to achieve
regulated blood pressure levels.
But have you ever wondered
about the Beginning and History of the DASH Diet? In order to fully understand
how the diet works, you must know its beginning and history.
The
Beginning And History Of The DASH Diet
The diet has been formulated due to the increase in the number of individuals
suffering from hypertension based on statistical reviews. It is very important
to prevent the increase in blood pressure since it is highly associated with
the development of severe cardiovascular disorders which include heart failure,
heart attack and many others. Since it has been established that diet
contributes greatly in the development of hypertension, scientists have
formulated the DASH diet to manage the condition.
"DASH" is an acronym for Dietary Approaches to Stop Hypertension. The
researches regarding the diet have started in 1992 and were conducted in 5 of
the most well-known research centres of the world. The main aim of the
researches was to ascertain the effects of diet on hypertension. After
understanding that diet primarily affects blood pressure based on subjects'
tests and trials, the DASH diet was conceptualized.
The researchers made use of three diets to identify the most appropriate diet. Two
of the diets were experimental variables while the last diet is the control
diet. The control diet consists of the normal diet common among majority of
individuals.
The first experimental diet is the "fruits and
vegetables diet" wherein the amount of fruits and vegetables has been
increased with an increase in magnesium and potassium minerals.
The second experimental diet is of low-fat content, high
fiber, high potassium, magnesium and calcium and high protein. The experiments
were conducted among 459 participants from different areas of the world.
After experiments and analysis of data, the second experimental diet has been
concluded as the most effective DASH diet.
The DASH diet currently being used consists of the following food groups:
-grains
-vegetables
-fruits
-meat, poultry, fish
-low-fat dairy products
-seeds
-oils
-sweets
These foods are to be taken by the hypertensive individual in regulated amounts
to aid in lowering blood pressure.
More recent studies have also revealed that the DASH diet is also effective in
lowering blood cholesterol levels, a contributing factor to cardiovascular
disorders. It is also being studied to ascertain its effects on promoting
weight loss and in preventing several forms of cancers.
DASH diet is one of the well-researched diets of all time. There is no reason
for you to doubt about the meal program since it is organic, safe and healthy.
It is not only recommended to manage hypertension but also to prevent the
condition.
The DASH diet among other things, usually educate and
coach those with hypertension on the best diet aimed at minimizing the adverse
effects of high blood pressure. By following the DASH diet, it is possible that
heart diseases, stroke, and kidney stones risk are reduced to manageable
levels.
Benefits
Of The DASH Diet
Many health researchers have proved that when a person
who is suffering from the hypertension follows the guidelines under the DASH
diet, he or she is able to control the blood pressure in the body. High blood
pressure is one of the major causes of death among in the world. Moreover, high
blood pressure also contributes to high incidences of diabetes, heart diseases,
and osteoporosis.
These diseases are also difficult to cure as they are lifetime-illness.
It is for this reason that the DASH diet advocates for preventive measures
rather than treatment which may not be possible with some people due to high
medication cost.
High cholesterol levels in the blood are often harmful to
human health. This is because it contributes to the thickening of blood vessels
thus putting human life at risk.
The DASH diet contains foods with fewer or no cholesterol
at all. Foods like fruits, low-fat dairy products, and vegetables in the DASH
diet is known to work well in minimizing the chances of hypertension in the
long run.
Several foods in the DASH diet have the capability of
reducing the sodium levels in the body.
Many health experts suggest that under the normal
circumstances, a healthy human body requires 2400 mg of sodium in a day. As
compared to traditional foods, this level of sodium might go up to 3500 mg
which is considered harmful especially in regulating the blood pressure.
High sodium levels contribute to the rise in the blood
pressure thus resulting to hypertension and if it goes unattended, death may
occur eventually.
Apart from solving the hypertension problems, the DASH
diet contains a lot of fiber which goes in hand in aiding smooth digestion in
the stomach. Effective digestion means that all the basic nutrients are
absorbed to the body system which equally translates to effective energy levels
in the body and thus, more fats are burned down.
When the accumulated fats
are reduced, there are high chances that the person will reduce the
overwhelming weight in the long run. Therefore, the DASH diet is the best as
compared to the traditional diet.
Finally, patients who usually complain of inflammation of
the body tissues especially the heart are beneficiaries of the DASH diet. DASH
diet has low levels of cholesterol. High cholesterol thickens the blood vessels
which eventually reduce their effectiveness as blood rich in oxygen may not
reach other parts of the body. A patient with thickened blood vessels usually
appear tired because of poor oxygen circulation in the body. It is for this
reason that DASH diet is specially recommended for those patients suffering
from hypertension so as to prolong their lives.
As we have covered what the DASH diet is and the major
benefits, it is natural to want to start on the diet now. But, one of the
questions you have to ask is: How to incorporate the DASH diet into your lifestyle?
Due to the fact that many foods you will eat at
restaurants or that you purchase which are pre-packaged are higher in sodium,
how can you incorporate the diet in to your day to day routine, while still
enjoying some of your favorite foods, and visiting some of your favorite
establishments to dine out with friends and family?
For starters, you are going to want to include more fruits and veggies in the
diet each day. So, if possible go for dishes that contain fruits, or have
greens in them, as they are highly advised foods to eat on the diet. It is also
important to cut out foods that are high in saturated fats, cholesterol, and
trans fats. Although this might not be ideal on the go, when you are at home, it
is quite simple, by purchasing foods that are limited in these labels, which
tend to lead to hypertension and higher blood pressure levels.
Red meat is something that you should limit. So, one easy way to do this is to
choose other lean proteins during the day. You can eat chicken, or other meat
and fish, or you can incorporate protein shakes in the diet. You do not have to
eliminate red meat, just limit it.
An easy solution for snacks, are nuts, as they are high
in the healthy fats your body needs, and are easy to take around with you
nearly anywhere. If you are hungry, and need a quick snack, they are readily
accessible. It is also important to avoid processed foods. So, instead of white
bread, whole grains are the choice to make.
If you are trying to find simple recipe ideas, and would like to incorporate
the diet in to your lifestyle, there are thousands of ideas out there. You are
simply limiting processed foods, sweets, and refined sugars, and going for all
natural food options. With sodium, you are going to have more some days than
others, and this is okay. The goal of the diet is to keep you close to the
recommended average, for a period of time. And, with many food producers making
low sodium options, you can easily stay at the limit, or close to it, for each
day of the week.
The DASH Diet is actually quite simple to follow, and is not going to require
major changes to be made, in order for you to be able to fit it in to your
lifestyle. You are basically limiting sodium intake, cutting refined and
processed foods, and going with all natural choices (i.e. - eating the foods
you should eat). It does not really limit what you can eat, only quantities,
and gives you guidelines for making better choices, making it one of the easier
diets to transition in to, and follow on a daily basis.
Knowing what to eat
and what to avoid is paramount if you want to succeed with this diet plan, so
in this chapter we will reveal the top foods to eat to lower your cholesterol
and curb hypertension.
Foods To Eat On The DASH
Diet
* Whole grain foods-
Foods containing whole grains such as beads, and pasta. You should also include
rice, cereals, and oatmeal, whole wheat bread, whole wheat pasta, whole wheat
tortillas, whole grain cereals in your diet. Whole grains are not only rich in
fiber, but also provide energy to your body.
* Vegetables and Fruits-
You must include 6-8
servings of fruits and vegetables in your diet. Carrots, tomatoes,
strawberries, sweet potatoes, broccoli, blueberries, oranges, prunes, apples,
pears, pineapple, raisins, squash, sprouts, are rich in carbohydrates, fiber,
protein, minerals and vitamins.
* Dairy products-
Yogurt, milk, cottage
cheese, fat-free milk, margarine, fat-free yogurt, sour cream, and cheese
contain lots of calcium, vitamins, and proteins. Low fat or fat free dairy
products are very effective addition to DASH diet.
* Nuts, Seeds and Beans-
Kidney beans,
sunflower seeds, almonds, and kidney beans are best sources of potassium,
protein, and magnesium. They are also rich in phytochemicals and fiber and help
in fighting cardiovascular diseases and cancer.
* Meat, Poultry and Fish-
Meat and fish, either
raw or processed, are best sources of protein, vitamin B, iron and zinc.
Prepare and cook it properly by taking the skin and fats before either
broiling, roasting or frying.
* Fats and Oils-
Fat-Enriched foods also
help body in absorbing essential vitamins from the food you eat, which helps in
boosting your immune system. However, excessive fat should be avoided as it can
increase risk of diabetes, obesity and heart disease.
* Low-sodium snacks-
You can include low
sodium snacks in your diet.
* Low-fat Sweets-
Graham crackers,
jellybeans, and light flavored cookies are best for consumption in DASH diet
program. You can also include dark chocolate is also recommended as it contains
minerals that help in lowering hypertension.
* It is also
important to drink sufficient amounts of water (at least 8-10 glasses) every
day when taking your DASH diet. Water helps in flushing out toxins and salts
from the body resulting in reduced blood pressure.
Foods To Avoid
* White breads (made
using refined flour)
* Canned foods (most
of these canned goods have lots of sodium)
* Pasta
* Snacks, such as
chips and some varieties of cheese
* Frozen fish/chicken
sticks
* Frozen meat and
dinners
* Pre baked and
packed cookies
* Packaged cakes and
cake mixes
*Processed meats such
as viennas and palony, etc
* Meal mixes (boxed)
* Some breakfast
cereals, especially the ones that are loaded with various types of
preservatives and sugar
Foods that are high
in cholesterol and fat, such as sweets, red meat, and few dairy products,
should also be avoided in your DASH diet
Unhealthy eating habits have played the most important
role in deteriorating the health standards of a huge number of people and such
a situation paved the way for the arrival of various diet plans.
The DASH diet can be described as one of the most effective
plan that goes well with the requirements of the modern day living and it is an
ideal option for people who suffer from hypertension. But it cannot be confined
to people who suffer from hypertension alone and on the other hand, it is a
diet for all types of diseases.
This diet plan does not advocate a rigorous dieting
method for you and you only need to make some small changes in your diet menu.
The DASH diet always encourages the dieter to eat less sodium (salt) and it
advocates an increased consumption calcium, magnesium, and potassium to lower
blood pressure. Here is a sample daily meal plan on the DASH diet:
Breakfast
1) Cooked oatmeal - 1.5 cups
2) Medium sized banana - 1
3) Raisins - 1/2 cup
4) Vegetable juice or V8 - 1/4 cup
5) Non-fat or low fat milk - 1 cup
6) Coffee - 1 cup
7) Sugar or honey - 2 teaspoons
Mid-morning
snacks
1) Almonds - 1/2 cup
2) Grapes - 16 nos.
Lunch
1) Turkey sandwich - 2 ounces of sliced turkey, 4 tomato slices, 2 lettuce
leaves and 1 tablespoon mayonnaise
2) Small carrots - 6 nos.
3) Small apple - 1
Mid-afternoon
snack
1) Unsalted pretzels - 1/2 cup
2) Sliced cucumber - 1/2 cup
Dinner
1) Chicken breast (cooked) - 3 ounces
2) Steamed broccoli florets - 10
3) Margarine or butter - 1 teaspoon
4) Quinoa or cooked rice - 1/2 cup
5) Low-fat or non-fat milk - 1 cup
6) Melon cubes for desert - 1/2 cup
You should closely monitor your normal eating plan for a few days before
following the DASH diet and it is always advisable to compare your normal diet
plan with the recommended daily servings of the DASH eating plan as well.
Such a method of approach will prepare you well to adapt
to the diet methods advocated in the DASH diet and you will be able to
implement more healthy changes in a gradual manner.
During preparatory days, you can include an additional
serving of vegetables or fruits to one meal a day and various methods like
adding a bowl of strawberries with your breakfast or an apple with your lunch
will serve the purpose in the best possible manner. If you have a habit of
drinking sweetened beverages you will have to replace it with a glass of
low-fat milk. Consuming salads or condiments with the lowest saturated and
trans fats will help your preparation to get adjusted with the Dash diet and
you should replace candy or chips with fruit of nuts as well.
Various studies have shown that the benefits of DASH diet cannot be confined to
addressing hypertension alone. Other benefits of this unique diet method
include decreased risk of developing certain cancers, diabetes, and
osteoporosis and your overall health will undergo tremendous transformation as
well.
If you are on the DASH Diet, one major component to
consider is how to shop for groceries on the DASH Diet. You have to know what
foods to buy, what to avoid, and what the best options are, to ensure you stay
on track, and help reduce the high blood pressure, as well as lead a healthier
lifestyle, which is the diet's main goal. There are some tips you can follow,
when you do go shopping, to buy the right foods and dishes in the grocery
store.
Stick with fresh –
If you are faced with a choice between fresh or canned
(pre-packaged)... go with fresh. This not only goes for fruits and veggies, it
also goes for the meats you buy. With canned fruits or veggies, there are
several artificial ingredients, and they are packed in with salt. With pre-packaged
chicken or other meats and proteins, this is also the case. So, when you have
the option, choose fresh.
Canned –
If you do buy canned fruits, make sure they are canned in
their own juice, or water. This is going to eliminate the high corn syrup and
starches, and you know exactly what you are eating. It is okay to buy these,
but you have to read the label, to know what you are getting.
Stock up with DASH
staples –
You always want to have quick meal ideas or snack
options, when you are on the DASH Diet. So, you have to keep the home stocked
up with foods that are DASH friendly. From lean meats and proteins, to fresh
fruits and veggies, nuts and legumes, low fat dairy and whole grains, are all
foods you should have on hand, at all times. If you need herbs or seasoning, go
with sodium free or light, and choose items like fresh salsas, which add a
great taste, and are all natural. When you go grocery shopping, look for these
DASH specific foods, so you always know you are going to have something to eat
at home.
Shop the perimeter –
The perimeter of any grocery store, is usually where you
will find fresh, organic, and all natural. When you start going in to the
center aisles, there are certain foods that are DASH friendly, but you are also
going to find the highly refined, processed, and sugary foods. So, if at all
possible, shop from the outside in, and limit what you do choose, when you do
go in to the inside aisles of your local grocery store.
You want to go as natural as possible, and you want to do
this as often as possible. So, making a list before you go shopping, avoiding
shopping when you are hungry, and making the list and sticking to it, are all
essentials you have to remember, if you want to find the right foods on DASH.
You can make great tasting meals, and there are several great food choices you
can make when shopping, you just have to be conscientious as you are shopping
for them.
Dining out with family or friends is part of our daily
lives; for this reason, many people who are considering the DASH Diet will want
to know how to eat at restaurants on the DASH diet.
It is tough, but it is not impossible to do. If you know
what to avoid, and what you should look for (as a substitute), you can dine
out, enjoy great meals, and still consume less than the allotted sodium intake
for the day, if you know what to choose when you do dine out.
Cut
out salt –
This is the basis of the diet, so it has to be done. When you order a meal, you
can ask for it to be prepared without MSG or ingredients that contain salt. You
also have to look out for certain meal preparation methods. Dark sauces,
pickled, or cured, are all ingredients to look out for - so ask for them on the
side. If you have the option to choose a side, go for veggies or fruit dishes,
rather than salty appetizers, which you don't know what half the ingredients
are that you are consuming.
Reduce
unhealthy fats –
When dining out, ask for foods to be prepared with olive oil, rather than
canola or butter based cooking. Instead of salad dressing, you can go with a
basic oil and vinegar sauce you drizzle on your salad. If there is visible fat
on the meat or protein you order, trim it off. Choose dishes that are prepared
in a healthy manner; look for words like broiled, poached, baked, and others.
Go with steamed vegetables if you have a choice; and, ask for things to be
prepared in a certain manner. You are paying for it, you have the right to
request it when you order your meal.
Pay
attention to all courses –
Some think it's just the entree, but this is not the case. You have to be
careful with appetizers, drinks, and other foods you might order. Water, club
soda, diet sodas, or coffee and tea are great choices when ordering a beverage;
if you do consume alcohol, you have to limit intake. You can have sides, but
make the right choices. Go with steamed or fresh options, rather than the
precooked appetizers. You can also order dessert; try to find a fresh fruit
dish, or something like a sorbet, which is going to have much healthier
ramifications, and is going to offer a much better choice than the chocolate
cake will.
It is possible to dine out when you are on DASH, but you do have to make sure
you know what you are ordering, and you have to plan in advance when you are
dining out. You can ask for substitutions, ask for meals to be prepared in a
certain way, and ask for healthier side dishes, in order to ensure you are
getting the right food sources, avoiding high sodium, and staying on track,
with the healthy lifestyle change you are making with this diet.
As we conclude this
guide we must remember that the DASH diet is a consumption plan designed to
lower cholesterol and stop hypertension.
If you are a person that suffers from hypertension then this is the diet for
you. By changing your eating habits according to this diet, you will lower your
sodium intake, which will then cause your blood pressure to be reduced. You
will see a difference within two weeks and your blood pressure can drop by as
much as 14 points after only a short period of time.
So as we begin the diet, let us give you tips to start the DASH diet today!
There really is no reason to wait for months to start improving your health.
This diet can help to prevent a number of illnesses, including cancer,
diabetes, stroke and even heart disease.
REDUCE YOUR SODIUM INTAKE –
Reduce your sodium
(salt) intake. A normal diet allows 2300mg of sodium per day and you need to
only be consuming 1500mg per day.
WHAT
TO EAT –
You can have certain
fats and sweets, but they need to be limited. Your diet needs to consist of
mainly whole grains (6-8 servings per day), vegetables (4-5 servings per day),
fruits (4-5 servings per day) and low-fat dairy products (2-3 servings per day)
to be effective. Lean meat, poultry and fish need to be limited to a maximum of
6 servings per day. Nuts, legumes and seeds should be limited to 4-5 servings
per week, and then there is fat and oils, which are allowed, but should be
limited to 2 servings per day. If you are wondering about the sweet stuff, then
wonder no more! You are allowed sweets in the DASH diet, but you need to limit
them to not more than 5 servings per week.
HOW
MUCH IS A SINGLE SERVING?
Here are some examples of serving sizes to get you going on the road to better
health.
GRAINS - One slice of bread, 1/2 cup of cooked pasta, cereal and rice, or 1 ounce
of dry cereal.
VEGETABLES - One cup of leafy green veggies or 1/2 cup of cooked or raw
veggies.
FRUIT - One medium fruit, 1/2 cup of canned, fresh or frozen fruit.
DAIRY - One cup of yogurt, 1 cup of skim/1% milk or1 1/2 ounces of cheese.
LEAN MEAT, FISH & POULTRY - One egg, 1 ounce of cooked lean meat or 1 ounce
of canned tuna in water.
NUTS, SEEDS AND LEGUMES - 1/3 cup of nuts, 1/2 cup of cooked peas or beans, or
2 tablespoons of seeds.
FATS AND OILS - Two tablespoons of dressing, 1 teaspoon of margarine (soft) or
1 tablespoon of low-fat mayo.
SWEETS - One cup of lemonade, 1/2 cup of sorbet or 1 tablespoon of jelly, sugar
or jam.
Try to avoid most processed foods, alcohol and caffeine where possible, but
give yourself the odd treat now and then. Good luck and enjoy!
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