Do’s
These are the things you must do for the DASH diet to become more effective:
- Fill ½ of your plate with vegetables or include vegetables as a side if you’re having sandwiches or pasta.
- Grab some fresh or dried fruits instead of snacking on overly sweet treats.
- Choose low-fat or nonfat products either for your dairy products, oils, and condiments.
- Make use of herbs and spices as salt alternatives
- Drink fresh fruit or vegetable juices or just plain water instead of having carbonated sodas, energy drinks, and fruit-flavored powdered drinks.
- If you’re looking for something savory, a nice treat you can snack on is vegetable sticks with some dipping sauce or a couple of low-fat or nonfat cheese slices.
- Be creative with your meals and find ways how to incorporate vegetables into your recipes.
- Limit your meat consumption by using alternatives like tofu and vegetarian meats.
- Slowly train yourself to eat in smaller portions. It is better to cut back your meals gradually rather than instantaneously.
How is the DASH Diet Different From Other Diets?
DASH diet is one of the most followed diets in the world since its main approach is to manage and prevent hypertension without the need for medication. The Dash Diet guidelines are not that strict when compared to other diets available. It encourages people to eat healthily but does not prohibit them from completely removing the foods they used to eat before.
DASH diet’s main goal is to reduce sodium intake, eat more fresh foods like fruits and vegetables, and control sugar and fatty foods. The DASH diet is not a complicated diet to follow since the ingredient you would most likely use in your meals are easy to find in the market.
You don’t need to worry about getting hungry when doing a DASH Diet since this eating plan includes all sources of nutrients you need like carbohydrates, protein, fats, and others. Unlike fad diets, the DASH diet is easier to maintain as it supports long-term lifestyle changes.
Key Takeaways
Although the DASH Diet is developed for people who have hypertension, it is also a great eating plan for beginners who are just starting to explore the world of healthy eating and lifestyle. The DASH Diet will not only lower your high blood pressure, but it can also reduce your risks of acquiring other chronic diseases.
To enjoy the full benefits of the DASH Diet, make sure to commit to it, follow its guidelines religiously, and combine it with regular exercise.
Learn more about Healthy Eating here.
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