What DASH diet stand for? The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung and Blood Institute (part of the National Institutes of Health, an agency of the United States Department of Health and Human Services) to prevent and control hypertension.
Dash Diet is declared one of healthiest diet, and the results are visible after 14 days.
A key goal is to include foods that are rich in nutrients that are also associated with lowering blood pressure — potassium, magnesium and calcium. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts.
This system was developed by Dr. Marla Heller and was recently named the healthiest diet in America,since except that it reduces excess weight this diet strengthens the immune system, acts on blood pressure, lower cholesterol levels and therefore is recommends for diabetics.
Phase 1: Solve fat in 14 days
Over the next 14 days for breakfast, lunch and dinner you must consume the following foods. It is important to note that the quantity poultry and fish meal should not exceed the size of your palm, the measure for vegetables to be full hand, and cheese the size of a match.
1. Rich in protein:
– Red meat without fat, poultry and fish
– Beans, peas, lentils and vegetables stay (except potatoes and corn)
– Soybeans (in any form)
– Low fat cheese
– Eggs and yogurt
2. Healthy fats
– Olive oil
– Nuts (walnuts, hazelnuts, etc.).
Eat three meals a day and two light between meals without skipping, fruits and grains are prohibited, drink plenty of fluids, regular sleep and each exercise is a plus.
PHASE 2: Healthy Eating after 2 weeks
With this phase you can proceed after 14 days. The pounds are melted slowly, but results are long lasting and healthy for your body.
With daily meals along with protein and vegetables from the first phase you add:
– Fruit (1 piece fresh, half cup of natural juice and a teaspoon of dried fruit)
– Cereals (flakes with milk, wholemeal bread or cake, half a cup of wholegrain pasta or rice) and two boiled potatoes.
DASH is a flexible and balanced eating plan that helps creates a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.