There are a number of diet plans in the dozens where some work in helping us lose weight, while others do not. Some of us want to go on a diet to help us lose weight, but what should you use next? After all, there are fad diets do not exist?
However, one type of diet that has many followers is the DASH diet. The DASH diet stands for Dietary Approaches to Stop High Blood Pressure recommended by the National Heart, Lung, and Blood Institute to stop high blood pressure, or hypertension as it is known. This diet focuses on eating foods rich in nutrients such as potassium, protein, calcium, and fiber to name a few.
What do we eat on the dash diet?
If this is your first time trying the DASH diet, you’re probably wondering what foods you can actually eat here. The good news is that there is no shortage of foods to add to your meals when following this diet. Here are some things to consider:
All cereal
There are studies that show that eating whole grains is actually good for your heart. If you want to add whole grains to your diet, you can start with whole wheat bread instead of your usual white sandwiches or even morning toast for that matter. There are plenty of ways to prepare teff or even quinoa for your DASH diet meals.
Low-fat or fat-free dairy products
If your nightcap is a glass of your favorite wine, why not indulge your libido by sipping on some low-fat milk? This type of milk does not contain any fat and is really packed with nutrients like calcium which is good for your bones as well.
Unsalted nuts
Another type of food allowed on the DASH diet is unsalted nuts. Nuts are known to contain omega-3 fatty acids as well as magnesium and selenium that help keep your heart healthy. Think almonds, pistachios, pumpkin seeds, and even sunflower seeds, to name a few. A cup of these nuts can give you a healthy dose of nutrients that can help keep your blood pressure at a normal level.
Fruits and vegetables
It is important to add fruits and vegetables to your meals when you are following the DASH diet because they are full of vitamins and minerals that can help boost your overall health. It is recommended to eat four to five servings of these foods per day, including snacks. Apart from the antioxidants, you will also get fiber from them which can settle in your stomach for hours. Another advantage of fiber is that it also has a lot of benefits for your heart.
Lean meat
Lean meats are also recommended on the DASH diet, as in the case of skinless chicken breast, salmon, and shrimp to name a few. Even though they don’t contain trans fats, they still contain fat which means you have to practice portion control when it comes to lean meats. Make sure it doesn’t cover most of your plate.
It is understandable that you will crave the foods you are used to, but if you want to be able to follow this diet properly, you will have to take these tips into consideration. It may be difficult at first, but that doesn’t mean you won’t be able to train yourself to try and stick to the basics of the DASH diet. Although this may be suitable for those with high blood pressure, there is nothing wrong with using this diet to help you reduce your weight.