Definition of the DASH diet, its benefits for the body, and the guidelines to follow with this diet

 

   The DASH diet is a nutritional plan based on studies sponsored by the National Lung, Blood, and Heart Institute in the USA, according to the US National Library of Health, and the DASH diet is beneficial for people with high blood pressure..

 

  What foods are not allowed on the DASH diet?

 

  1-There are foods that are forbidden in this diet, such as red meat such as lamb, pork, beef and veal as well.  This is meat that you should not eat when following this diet.

 

2-Foods that are high in sodium, such as unhealthy canned foods, such as table salt and processed meat, as well as fast food, are very harmful to the health of the body.

 

3-Excess sugar is harmful to the health of the body, such as sweets that are eaten in abundance, as well as fast food contains high sugars, as well as spices with added sugar, and this is harmful.

 

4-Saturated fats are just as harmful to the body and health in general as butter.  Fatty cuts of meat also contain excess fat in abundance, such as lard, poultry with its skin, and finally cheese and pure milk.

 

Can you lose weight with DASH diet?

 

 1-The DASH diet aims to reduce the risk of developing high blood pressure primarily in people with high blood pressure, and it is also possible to prevent high blood pressure in people who recover.

 

 

  2-The DASH diet aims to reduce the risk of developing high blood pressure primarily in people with high blood pressure, and it is also possible to prevent high blood pressure in people who recover.

 

3-This system is not one of the programs that can be followed to lose weight because you can consume 2000 calories and this is high and does not suit the person who wants to lose weight

 

    4-But if you want to follow this diet to lose weight, you can eat fewer calories and adjust your meals according to your needs and stay away from sugar because it is harmful to the body and overall health

 

Benefits of DASH diet

 

    1-Maintain heart health and prevent common heart diseases.  This diet helps blood vessels and arteries increase their stability, which reduces the chances of strokes.

 

    2-Prevention of high blood pressure and this system depends mainly on the prevention of high blood pressure as it is suitable for people who suffer from this disease

 

3-Diabetes: This diet helps prevent and prevent diabetes, and may also prevent type 2 diabetes.

 

4-Osteoporosis: This diet contains a very large proportion of potassium, protein and calcium, and these are all factors that contribute to building very strong bones and reduce the risk of osteoporosis.

 

 

     Diet for Hypertension

 

 

In short, DASH means the focus of this diet on healthy foods and the avoidance of foods that are harmful to the health of the body and general health, especially fast food and foods containing sugar..

 

Foods to include in the DASH diet contain nutrients that control high blood pressure in people with this disease.

 

  And you should stay away from foods that are high in sodium in the DASH diet, as they are harmful to the health of your body, dear reader, as well as added sugars and fats..

 

DASH diet guidelines

 

    Choose low-fat dairy products, as they are suitable for this regime.

 

    Choose lean sources of protein such as legumes, fish and poultry.

 

    Eat more fruits and vegetables, they are useful, healthy and suitable for this diet.

 

Reducing foods that contain fat and better to stay away from them to get a healthy body free of fat, such as dairy products and fatty meats.

 

  It is better to replace whole grains with refined grains, as they are suitable for the DASH diet.

 

Exercise every day for at least half an hour to control high blood pressure.

 

    And reduce foods with added sugar, such as sweets for example, and fast food.

 

   Hypertension diet plan

 

Fats and oils from two to three servings a day, and this includes spices and salads as well as margarine and butter.

 

      Fruits and vegetables, including 8 to 10 servings a day.  You can eat all kinds of fruits and vegetables, and avoid all canned vegetables..

 

Dairy products from two to three servings a day, and these products must be fat-free or low-fat, dear reader.

 

      Cereals from six to eight servings a day, such as plain wheat bread, rice or pasta.

 

      It is better to avoid sweets and sugar because they are harmful and unhelpful.  If you can't get away from it, you should only eat one serving a day, like low-fat cake and others.

 

Nuts, legumes and seeds can only be eaten one serving per day because they are high in fat.

 

    Lean meat or poultry, and you should eat less than six servings a day, such as fish and seafood, as well as skinless poultry.  In my opinion, it is best to follow a completely fat-free diet..