The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs: Standard DASH diet.
Correspondingly, what is not allowed on the DASH diet?
Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as: Candy. Cookies. Chips.
- 1 cup old-fashioned cooked oatmeal* topped with 1 teaspoon cinnamon.
- 1 slice whole-wheat toast.
- 1 teaspoon trans-free margarine.
- 1 banana.
- 1 cup fat-free milk.
Furthermore, does DASH diet work?
The blood pressure reduction in original DASH Diet study participants was linked to a 27% less stroke rate and a 15% less heart disease rate. Study participants on the DASH Diet also saw their total cholesterol and LDL (bad) cholesterol numbers lower than those on a regular diet.
Can I eat potatoes on the DASH diet?
“The DASH diet includes potatoes because they are high in potassium and low in sodium and fat,” the editorial authors write. “Evidence from the DASH trials suggests that potatoes can be included as part of this overall dietary pattern and that this is effective in preventing and controlling hypertension.”
Can you drink coffee on the DASH diet?
You can drink coffee and alcohol in moderation on the DASH diet.
Can you eat chicken on the DASH diet?
What foods should you limit on DASH Diet? Chicken, fish and lean red meats are OK, just keep the portions in check (a modest quarter-pound turkey burger and a few slices of sandwich meat will get you to your limit).
Can I eat eggs on the DASH diet?
The DASH diet is an eating plan that promotes low-sodium meals filled with fruits, vegetables, whole grains, and lean proteins. Eggs, oats, whole-wheat toast, and yogurt loaded with fruits or vegetables make up a DASH-approved breakfast.
Is popcorn OK on DASH diet?
Add more vegetables and dry beans to your diet. Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose products that are lower in sodium.
What vegetables can you eat on the DASH diet?
Vegetables. Buy fresh, frozen or canned vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added salt or butter or sauces. Opt for canned vegetables low in sodium.
Which is better dash or Mediterranean diet?
If you’re trying to get enough calcium without resorting to supplements, you may find DASH a little easier to follow. However, if you are lactose intolerant, the Mediterranean diet may be a better choice.
What is Phase 1 of the DASH diet?
The 1st phase focuses on low-carb and protein-rich food for 2 weeks. You will avoid all fruit and grains. You’ll achieve this by eating non-starchy veg and lean meat. The idea is that this will “reset” your metabolism to make your body respond better to the diet’s anti-hypertension benefits.
What are the pros and cons of the DASH diet?
The
| Pros | Cons |
|---|---|
| Well-balanced Sustainable Endorsed by the NIH, AHA, and USDA MyPyramid | None known |
How much weight do you lose on the DASH diet?
I loss 8 pounds in two weeks. The next two weeks I loss 5 pounds.
Does caffeine raise blood pressure?
Caffeine can cause a short, but dramatic increase in your blood pressure, even if you don’t have high blood pressure. It’s unclear what causes this spike in blood pressure. Some researchers believe that caffeine could block a hormone that helps keep your arteries widened.