The DASH diet, a popular diet developed by researchers in the United States, is known for its effectiveness in weight loss and reducing blood pressure. Emphasizing the consumption of healthy foods like fruits, vegetables, and whole grains while limiting salt intake, this diet has been recognized as a top choice for heart health.
Nutritionist Robert Hobson pointed out that the DASH diet, similar to the Mediterranean Diet, focuses on fruits, vegetables, lean proteins, and minimal salt, sugar, and fat intake. While its primary goal is to lower blood pressure, many individuals following this diet have also experienced weight loss.
Research indicates that individuals on the DASH diet can shed weight, especially when reducing calorie intake. By concentrating on lower-calorie options such as fruits and vegetables, significant weight loss has been observed in various studies over a short period. Consistency in following the diet plays a crucial role in achieving lasting results.
The National Heart, Lung, and Blood Institute advises that no special foods are required for the DASH diet. Instead, individuals are encouraged to consume specific food group portions based on their daily calorie requirements while focusing on low saturated fats, trans fats, and reduced sodium intake.
The British Heart Foundation provides guidance and recipe suggestions for those adopting the DASH diet. Noteworthy benefits of this diet include a decrease in both systolic and diastolic blood pressure, and a reduced risk of cardiovascular diseases like heart attack and stroke. Additionally, the DASH diet may improve other heart disease risk factors such as high cholesterol, blood sugar levels, and excess weight.
The NHS recommends an average daily calorie intake of 2,500kcal for men and 2,000kcal for women. Individuals should consult their GP for any health concerns.