DASH Diet – In contrast to the interval fasting or the whole crash diets, the DASH diet aims to enable healthy weight loss over a long period of time. The name finally also stands for ‘Dietary approach to stop high pressure’ and is aimed primarily at people with health problems such as high blood pressure. Find out about the benefits of the DASH diet, the golden rules and absolute no-go’s here!
Advantages of the DASH diet – good long-term weight loss and lower blood pressure
The goal is a permanent change in diet to enable a low-fat and low-cholesterol diet in everyday life. In contrast to other diets which are only optically optimized, the DASH diet focuses on health. The focus is not to get a slim line, but to lose body weight to prevent health problems.
DASH diet against hypertension – low blood pressure through healthy nutrition
In the search for a healthy alternative diet, the DASH diet was developed. Among others, the National Heart, Lung and Blood Institute of the USA was involved in the development. With the aim of achieving a long-term change in diet, the diet for people suffering from high blood pressure was developed and has already won many prizes for its effectiveness. By replacing animal fats, raw meat and salt with lots of vegetables and vegetable fats, this is probably the healthiest diet for anyone concerned with their health. Compared to crash diets which expect a change in diet from 0 to 100, the DASH diet brings a long-term healthier effect and has been proven to lower blood pressure in patients. Weight loss is not the first priority, but it is a positive side effect that teaches users a much healthier lifestyle.
The DASH diet in brief:
- Reduction of high blood pressure by abstaining from salts, animal fats & ready meals
- Weight loss & a healthier attitude to life comes all by itself
- Exchange of animal fats for vegetable fats
Recommended by doctors – 8th time voted best diet
Kidney disease, heart disease, diabetes and high blood pressure are positively influenced by the DASH diet. This has been proven by scientific studies and the U.S. media company ‘U.S. News & World Report’ has already awarded the DASH diet as the best diet for the 8th time in its diet ranking. The reason: It is the healthiest and best diet for diabetes and heart disease. There is also an official recommendation from the American Heart Society and the U.S. National Heart, Lung and Blood Institute.
The implementation – renouncement of animal fats and portioning of fruits & vegetables
Those who decide to start the DASH diet will find a lot of information and guides on how to use it correctly. Actually the diet is simple and if you avoid the forbidden foods and stick to the correct (application) and take tips, then it should be easy to follow at home. Since one renounces starvation with this diet, it also makes itself very likeable.
No-Go’s and dietary rules
As in any diet, sugar and sweets, as well as hydrogenated fats are not allowed. Alcohol, red meat and animal fats should be avoided as well as possible, as these increase the blood pressure and thus steer against the desired goal. This includes foods such as cream, bacon, palm fat and of course ready meals. In addition, a large no-go salt, the goal is to take a maximum of 3 teaspoons a day. Those who manage this have a high chance of successfully completing the diet and offering the body a healthier digestion. No-go’s are therefore:
- animal fats
- Alcohol and cigarettes
- more than 6 grams of salt per day
- red meat
- Prepared dishes
Food – you need the good kind of fat
While you avoid one no-go food after another in your own diet, the most important thing is to integrate good, unsaturated fats and replace more and more of them. This includes vegetable oils such as: olive oil, rapeseed oil, avocados, nuts and vegetables. Herbs and wholemeal products are also involved in the diet. Fish and lean meat from poultry, are allowed in moderation.
Lose weight by portioning – 5 the golden number
For the body, restricting salt intake is initially a change and in the long run you must provide your body with the nutrients it needs to achieve the healthiest results. Due to the salt deprivation it is very important to take a lot of potassium and this you get by eating many portions of fruits and vegetables. You should be careful not to wash or cook foods for too long, so that too many nutrients are not lost. The rule of thumb is 5 portions. A tip is to prepare a meal-prep for the following days and to integrate enough fruits and vegetables.
DASH diet on YouTube – tips and tricks for beginners
Who would like to imagine how fat reduction works and how exactly the reduced salt intake and the renunciation of animal fats affects the body, blood pressure and visual appearance will find a good graphic summary with learning factor in this video.
The 3 golden DASH diet rules
Summarized for you once again the 3 golden rules of the DASH diet, so that you have exactly at a glance what foods and restrictions there are to consider if this diet is for you or someone in your environment.
- Prepare portions of fruit and vegetables and eat them regularly to allow potassium and mineral intake
- Leave red meat, animal fats, oils and sugar out of your diet completely, as these are highly conducive to high blood pressure
- Limit salt consumption as far as possible to achieve a low-fat, low-cholesterol diet