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Have you heard about the DASH diet? This eating plan is considered one of the most effective in the world and is gaining popularity thanks to its positive effects on heart health, blood vessels and reducing high blood pressure. The DASH diet not only helps reduce body weight, but also brings many other health benefits.
Why is the DASH diet so effective?
The DASH diet was originally developed for people with high blood pressure, but its benefits have proven to be much broader. Not only does it lower blood pressure, but it also helps reduce cholesterol levels, prevent stroke and heart failure. Due to its composition, it can also act preventively against diabetes.
What is the basis of the DASH diet?
The DASH diet is based on a balanced menu that provides the body with all the necessary nutrients, such as calcium, protein and dietary fiber, while also supporting the health of the skin and internal organs. Its great advantage is that it does not require drastic changes in eating habits. You only need to increase the consumption of fruits, vegetables, cereals, proteins and dairy products, and at the same time limit salt intake.
Basic rules of the DASH diet
- Fluids: You should drink 2 liters of water or other suitable beverages daily, such as green tea or fruit juice.
- Number of meals: It is important to eat five times a day, with one portion not exceeding 215 grams.
- Calorie intake: Daily calorie intake should be between 2000-2500 calories.
- Sweets: You can indulge in sweets at most 5 times a week.
- Grains and legumes: Ensure an adequate intake of whole grain cereals and legumes.
- Fruits and vegetables: Consume more fruits, vegetables and lean meat.
- Avoid: Smoking, alcohol consumption and foods high in salt.
- Salt: It is recommended to have a maximum of 2-3 teaspoons of salt per day.
- Bakery products: Prefer whole-grain baked goods and avoid fatty and smoked foods.
What can you eat?
- Cereals: Up to 7 servings per day (e.g., one slice of bread, a cup of cooked pasta or ½ cup of porridge).
- Fruit: At least 5 servings per day (e.g., one piece of fruit, ¼ cup of dried fruit or ½ cup of fruit juice).
- Vegetables: 5 servings per day (e.g., ½ cup of cooked vegetables).
- Dairy products: 2-3 servings per day (e.g., 50 grams of quark or 0.15 l of milk).
- Seeds: 5 servings per week (e.g., 40 g).
- Animal and plant fats: 3 servings per day (e.g., 1 tablespoon of olive oil or flaxseed oil).
- Sweets: No more than 5 times a week (e.g., a teaspoon of honey or jam).
- Proteins: 0.2 kg of lean meat or fish, eggs.
The DASH diet for health and well-being
The DASH diet is not just about losing weight, but mainly about overall health. Thanks to this eating plan you can reduce the risk of serious diseases, improve your fitness and feel better every day. If you are looking for a diet that is effective and at the same time beneficial for your health, the DASH diet is the right choice. Not only will it help you achieve a healthier body weight, but it will also significantly support your heart and blood vessels.
