The DASH diet is taken into account as one of the healthiest diets in the world. It’s used primarily to treat and stop cardiovascular diseases, but it’s beneficial to the complete body.
WHAT IS THE DASH DIET?
DASH stands for Dietary Approaches to prevent Hypertension. The DASH diet is defined as therapeutic – its primary purpose is to treat and stop Hypertension and other cardiovascular diseases and support its functioning. However, this fashion of eating contains a beneficial effect on the whole body – for this reason, the DASH diet, next to the Mediterranean diet, is taken into account as one of the healthiest diets in the world. The DASH diet consists primarily of limiting the consumption of highly processed foods that contain large amounts of sodium, fat, and sugar and have a high glycemic index.
THE DASH DIET – RULES
With the DASH diet, the daily menu consists of three main meals and up to four snacks. the fundamental principles of the DASH diet assume eating:
6-8 servings of whole grains daily,
4-5 servings of vegetables and fruit daily,
2-3 servings of lean dairy products daily
2-3 servings of lean meat each day, especially poultry, fish, and seafood
2-3 servings of healthy vegetable fats daily.
According to the DASH diet assumptions, you should also eat 4-5 servings of nuts and seeds per week, such as almonds, walnuts, or lentils. However, although it’s best to grant them up, the number of sweets shouldn’t exceed five portions every week. Cenforce 100 and Cenforce 200 are best for ed pills. It’s also recommended to drink a minimum of 1.5 liters of fluid every day.
DASH DIET – WHAT are you able to EAT? FEATURED PRODUCTS
The following products are allowed within the DASH diet :
all vegetables and fruits – preferably fresh or frozen,
wholemeal cereal products – brown bread, earthy pasta, thick groats,
lean dairy products – pot cheese, cottage, and homogenized cheese, yogurts, kefirs, and buttermilk with a natural flavor,
nuts and seeds – walnuts, macadamia nuts, pecans, Brazil nuts, hazelnuts, sunflower seeds, pumpkin seeds, linseed,
poultry and fish,
dry legume seeds,
olive oil, oil, and oil.
DASH DIET – WHAT MUST NOT BE EATEN? PROHIBITED PRODUCTS
When following the DASH diet, you must quit eating such products as:
- sweet drinks – alcoholic and non-alcoholic,
- fatty animal products,
- Red meat,
- highly processed food, including aliment,
- smoked and pickled products with high salt content,
In addition to alcohol, the DASH diet also involves abandoning smoking. This diet also includes eliminating all highly processed products containing dyes and preservatives, excessive salt, and hardened trans fats.
DASH DIET – EFFECTS
The first effects of using the DASH diet are visible even after a fortnight. In such a brief time, a discount in pressure may be observed – within the long run, the decrease may amount to six to eight of the baseline value. The long-term effects of the DASH diet also include:
- life extension,
- regulation of insulin metabolism,
- preventing the event of diabetes and atherosclerosis,
- improvement of blood lipid parameters.
- People on the DASH diet also melt off. And although it’s not a typical slimming diet, following its rules and eating wholesome, properly balanced meals is conducive to losing unnecessary kilograms.
THE DASH DIET – WHO SHOULD USE IT?
Everyone will successfully employ the DASH diet, but it’s recommended primarily to people diagnosed with arterial Hypertension and those with over optimal pressure level. The DASH diet should be of interest to people with abnormal lipid profile parameters – increased triglycerides and cholesterol levels. The DASH diet is also suitable for folks who are particularly exposed to cardiovascular diseases, especially those combating obesity or overweight, diabetes, smoking, and low physical activity. Vidalista 20 and Kamagra Oral Jelly best ones to treat ed. Older adults can even take pleasure in the beneficial effects of the DASH diet on the body. This fashion of eating can increase life and reduce the chance of developing cardiovascular diseases and cancer.
The DASH diet has been at the forefront of the world’s healthiest diets for years. Although it had been developed to treat and prevent cardiovascular diseases, it’s a fantastic effect on the whole body and promotes unnecessary kilograms. The DASH diet can successfully be a part of a healthy lifestyle – it’s virtually free from defects and suitable for each person, also pregnant or breastfeeding women.