DASH Diet For Health Life (PDF - Online Reading - Download)

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DASH Diet (Dietary Approaches to Stop Hypertension) diet is a dietary pattern promoted by the United States National Heart, Lung, and Blood Institute (part of the National Institutes of Health (NIH), an agency of the Department of Health and the United States Human Resources). Services) to prevent and control high blood pressure. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy products. Includes meat, fish, poultry, nuts, and beans, and is limited to sugary foods and beverages, red meat, and added fats.
 
In addition to its effect on blood pressure, it is designed to be a balanced approach to eating for the general public. DASH is recommended by the United States Department of Agriculture (USDA) as a healthy eating plan. The DASH diet is one of three healthy diets recommended in the 2015-2020 US Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet. The American Heart Association (AHA) considers the DASH diet to be "specific and well-documented for age, gender, and ethnic diversity groups.
 
The DASH diet is based on NIH studies that examined three dietary plans and their results. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low-fat or fat-free dairy, beans, and nuts than the others studied. The DASH diet lowered systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (previously called "prehypertension"). Those with hypertension were reduced by 11 and 6 mm Hg, respectively.
 
These changes in blood pressure occurred without changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake which ranges from 1,600 to 3,100 dietary calories. Although this diet is associated with a reduction in blood pressure and an improvement in gout, there are questions about whether its recommendation for low-fat dairy products is beneficial or harmful. The diet is also recommended for diabetic or obese people.
 
The DASH diet was tested and further developed in the Optimal Macronutrient Intake for Heart Health (OmniHeart Diet) trial. "The DASH and DASH-sodium trials showed that a high-carbohydrate diet emphasizing fruits, vegetables, and low-fat dairy products and reducing saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol.
 
OmniHeart showed that partial replacement of carbohydrates with protein (about half plant-based) or unsaturated fats (mainly monounsaturated fats) can further reduce blood pressure, low-density lipoprotein cholesterol, and risk of coronary heart disease.

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DASH Diet