DASH diet has been declared by the U.S. News & World Report the best healthy eating plan for 2014 thanks to its effectiveness when it comes to promoting weight loss, lowering blood pressure and protecting the body against diabetes and heart disease. The Dietary Approaches to Stop Hypertension was created by the United States National Heart, Lung and Blood Institute and, according to the panel of experts in nutrition, diet, obesity, food psychology, heart disease and diabetes, DASH surpassed 31 other diets.
Although the DASH diet contains 64 pages, its rules helped it score 4.1 points out of 5 and convinced the panel of professionals to declare it the best healthy eating plan for 2014. DASH proved to be safe, easy to follow, to produce both short-term and long-term weight loss and to prevent and manage heart diseases and diabetes. Experts also mention that the reason why the DASH diet is so effective is because this healthy eating plan is convenient and not restrictive. The only rule people have to grasp and embrace is the fact that the potassium intake must be limited.
Rosanne Rust, nutritionist and fitness author stated that the DASH diet deserves its top rating thanks to the fact that it focuses on lowering blood pressure, which transforms it into a good choice even for elderly people. The University of Michigan’s Frankel Cardiovascular Centre has published a study in September 2013 which showed that older patients who suffered from heart failure and followed the DASH diet for 21 days noticed improvement. According to specialists, this diet had the same effect on elderly people as taking anti-hypertension medicine.
What Are the Rules That Make It Efficient?
The DASH diet encourages the consumption of fruits and vegetables, lean meats, whole grains and low-fat dairy, but it limits the portions of red meat, sweets and snacks. The golden rule of this diet is to diminish the quantity of salt and sodium in one’s eating plan. Although the ultimate goal is to ingest between 1.500 to 2.400 milligrams of sodium per day, the change does not have to be sudden, but gradual.
The DASH diet is high in magnesium, potassium, calcium and antioxidants thanks to the healthy foods that are included in the eating plan. It is advised to eat fish and poultry, whole grains and vegetables, but too much salt and sugar are off-limits. Eating low-fat milk products at least three times a day may be eliminated from some diets, but DASH encourages the consumption of dairy. Research carried out by the institute which created this diet shows that dairy products reduce blood pressure.
Taking into consideration the fact that vegetables and fruits represent a major part of the DASH diet, experts advise people to consume canned legumes during winter. However, it is important to read the label and choose low sodium varieties or rinse the vegetables in order to reduce the sodium content.
Experts in nutrition and diet mention that the DASH diet should be combined with 30 minutes of swimming or walking in order to “shed pounds and stay trim for the long-term.” While the DASH diet was declared the best healthy eating plan for 2014, the Dukan and Paleo ranked an overall score of 2 points.
By Gabriela Motroc