DASH Diet

DASH Diet

Surprisingly the DASH diet was voted the best diet in the United States 3 years running.  It is a common diet that is prescribed by dietitians, and doctors.  It is not heavily marketed, so it remains widely unknown by the mainstream media.

The DASH diet was made by dietitians in effort to decrease hypertension, and to loose weight.

In this blog post you will get an overview of what the DASH diet principles are, and some foods you can eat to implement in your DASH diet.

The DASH diet is great for people that are overweight, want to loose weight, or want to lower hypertension and get healthy.  It is also great because it is so easy to follow, and easy to stay on board long term.

DASH stands for dietary approaches to stop hypertension, because it was a diet to help lower hypertension.

If you are someone that has high blood pressure, cholesterol, any kind of heart disease, want to loose weight, or just get healthy this diet is perfect for you!

1.Step number one of this diet is for the fist two weeks we are going to eat unlimited servings of non starchy vegetables, no potatoes, or sweet potatoes.

Intake should be 4-5 servings per day of vegetables

Items for shopping list: Broccoli, papers, green beans, spinach, kale, carrots, onions.  The list goes on, avoid potatoes, and sweep potatoes within the first two weeks.

2.Step two we are going eat a high amount of protein rich foods.  This includes lean meats like grass fead beef, non antibiotic chicken, any type of fish.  Also legumes, lentils, and nuts are great sources of protein.

Intake should be 6 0z per day.

Items for shopping list: Lean beef, chicken, tilapia, salmon, bison, vision,  black beans, legumes, almonds, mixed nuts.

3.Enjoy heart healthy fats.  Some examples of this will be nuts, salmon, avocados.  Having a healthy amount of fat in our body will ensure that our bodily functions performing optimally.

Intake should be 4-5 servings per day.

4.Avoid sugars and starches for the first two weeks of the diet, to keep your blood sugar level, and stable.

5. After two week period you can add back fruits to your diet.  Add whole grains, such as whole grain breads, pastas, and rice.  You can find out if the item is whole grain just by looking at the label on the back of the food.

Intake of 6-8 servings of whole grains per day.

Intake should be 4-5 servings of fruits, after two week period.

6.Keep sugar intake from sweets, such as cookies, and deserts, to only 5 servings for and entire week.

There you have it guys, hope you enjoyed this post and implement the DASH diet in your life!

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