The DASH diet (Dietary Approaches to Stop Hypertension) [डैश आहार] is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services) to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. The DASH diet is one of three healthy diets recommended in the 2015-2020 US Dietary Guidelines, which also include the Mediterranean diet or a vegetarian diet. Siddha Spirituality of Swami Hardas Life System also in favor of adopting this diet as it would be beneficial for wellbeing.
DASH diet Meaning (डैश आहार का अर्थ)
An eating plan designed to lower the blood pressure. DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH “combination diet” has been shown to decrease the blood pressure and so helps prevent and control high blood pressure. The DASH “combination diet” is rich in fruits, vegetables, and low-fat dairy foods, and low in saturated and total fat. It also is low in cholesterol, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.
The DASH diet took the No. 1 spot in the best overall diet in the U.S. News and World Report’s Best Diets 2012.
DASH diet plan (डैश आहार की योजना)
The DASH diet is based on NIH studies that examined three dietary plans and their results. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called pre-hypertension).
Those with hypertension dropped by 11 and 6 mm Hg, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,600 to 3,100 dietary calories. Although this diet is associated with a reduction of blood pressure and improvement of gout, there are uncertainties around whether its recommendation of low-fat dairy products is beneficial or detrimental. The diet is also advised to diabetic or obese individuals.
DASH diet Development (डैश आहार का विकास)
Optimal Macronutrient Intake Trial for Heart Health (OmniHeart diet) further tested and developed a DASH diet. The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol.
OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk.”
In January 2018, DASH was named the number 1 for “Best Diets Overall” for the eighth year in a row, and also as “For Healthy Eating”, and “Best Heart-Healthy Diet”; and tied number 2 “For Diabetes”(out of 40 diets tested) in the U.S. News & World Report’s annual “Best Diets” rankings.
The DASH diet is similar to the Mediterranean diet and the AHA diet.
DASH Diet Description (डैश आहार का विवरण)
The DASH diet is mainly based on fruits, vegetables, low-fat milk, whole grains, fish, poultry, beans, and nuts. It recommends reducing sodium intake, sweets (in drinks and foods) and red meat. It limits saturated and trans saturated fat while increasing the intake of potassium, magnesium, protein, fiber, and nutrients thought to help control blood pressure.
The NHLBI provides sample plans with a specific number of servings based on 1600, 2000 or 2600 calories per day. Here is the sample plan for 2000 calories daily:
- 6-8 servings of grains or grain products (preferably whole-grain)
- 4-5 servings of vegetables
- 4-5 servings of fruits (in addition to vegetables)
- 2-3 servings of low-fat dairy foods
- 2-3 servings of fats and oils
- 2 or fewer servings of meat, poultry or fish
With the following weekly limitations:
- 4-5 servings of nuts, seeds or dry beans per week
- Sweets and food with added sugars limited to a maximum of 5 per week
Following this diet requires some planning ahead and cooking. To ease this, both the NHLBI and NIH maintain lists of healthy recipes.
There is some conflicting data about the need for low-fat dairy foods, with some studies showing beneficial while other detrimental effects.
There is some evidence that replacing animal proteins by plant-based proteins, such as nuts and seeds, reduces mortality risks.
Some people may at first experience gas and bloating due to the high fiber content of plant foods such as fruits, vegetables, and whole grains.
DASH in addition to a reduction of sodium intake is associated with a reduction of blood pressure, in both individuals with and without hypertension.
DASH diet Meal plan (डैश आहार की भोजन योजना)
Some of this distinction is owed to the fact that research suggests the diet may promote weight loss, lower your cholesterol, and help prevent diabetes.
- Always select food that’s whole, unrefined, organic, and, whenever possible, locally grown
- Eat at least one serving of vegetables at every meal
- Have a serving of vegetables or fruit at every snack
- Replace refined grains such as white bread, white pasta, and white rice with whole grains such as brown rice, wild rice, and oats. Avoid wheat, as it contains gluten
- Add beans or lentils to vegetarian dishes to boost the protein and fiber content, which will help satisfy your appetite with less food
- Snack on raw nuts, such as almonds, cashews, walnuts, or pistachios
- Cook with low-sodium seasonings such as herbs and spices rather than salt and processed condiments
- When grocery shopping, choose low-sodium foods
- When you crave sweets, choose the fruit rather than candy or baked goods
DASH diet Health benefits (डैश आहार के स्वास्थ्य लाभ)
Several trials have been carried out to help identify and quantify the benefits of the DASH diet, which include:
Lowers high blood pressure (उच्च रक्तचाप को कम करता है)
Reduction in blood pressure – in just two weeks of following the DASH diet, the blood pressure often drops a few points, and if persisted in, this could result in the systolic blood pressure coming down by eight to fourteen points.
Improves bone strength (हड्डियों की मजबूती में सुधार करता है)
The DASH diet also helps improve bone strength and prevent osteoporosis because of increased calcium intake from dairy products and green leafy vegetables.
Lowers risk of cancer (कैंसर का खतरा कम करता है)
A high intake of fresh or frozen fruits and vegetables is associated with a lower risk of cancer in the long term.
Reduced metabolic disorder (चयापचय संबंधी विकार में कमी करता है)
Metabolic disorders such as cardiovascular disease and diabetes, as well as cerebrovascular disease, are reduced by the balanced food intake with the DASH diet, leading to lowered fat consumption and increased substitution of complex carbohydrates for simple sugars. This leads to a decrease in the total and LDL cholesterol in the blood, as well as a decrease in blood pressure.
Lowers risk of gout (गठिया के जोखिम को कम करता है)
A lowered risk of gout by reducing uric acid levels in subjects with hyperuricemia is an additional benefit of the DASH diet.
Lowers Blood Pressure (ब्लड प्रेशर कम करता है)
The original intention of the diet was to lower hypertension, as the name implies, and it does this by closely monitoring your intake of salt, which can significantly increase blood pressure. The diet also helps to balance the level of and dangerous fats in your system, thus preventing atherosclerosis, which can tighten arteries and boost blood pressure, thus putting a strain on the system.
Help lose weight (वजन कम करने में मदद करता है)
Although the diet wasn’t designed for weight loss, that is certainly one of the side effects, namely because of the elimination of empty carbs, which provide empty calories and increase glucose instability within the body, which can lead to diabetes. By focusing on vegetables, fruits, protein, and heart-healthy fats, you can quell your hunger, reduce caloric intake, and cut back on obesity.
Heart Health (हृदय का स्वास्थ्य)
The reason that blood pressure is so dangerous is due to its impact on the heart. By putting excess strain on the blood vessels and arteries of the cardiovascular system, high blood pressure can significantly increase your chances of strokes and heart attacks. Furthermore, the high-fiber diet and balanced cholesterol levels will cut down on plaque build-up in the heart, which lowers the chances of heart disease and other complications in that vital organ system.
Prevents Osteoporosis (ऑस्टियोपोरोसिस को रोकता है)
The composition of the DASH Diet means a high content of calcium, protein, and potassium, all of which are essential for preventing or slowing the onset of . By helping to build strong bones, the food of the DASH Diet, such as milk, lean proteins, grains, leafy vegetables, and fruits, all contribute to the large of these nutrients. If you want to build strong bones while also reaping all these other benefits, then subscribing to the DASH Diet is a very good idea.
Kidney stones (पथरी)
The DASH Diet has been directly linked to the prevention of kidney stones, which can be very painful and compromise the proper function of the organ. The composition of the diet prevents the excess deposits of minerals that lead to kidney stones. High sodium intake is also a common factor that leads to kidney failure, as it can dehydrate the body and overwork the kidneys.
Reduce the risk of Diabetes (डायबिटीज के खतरे को कम करती है )
By eliminating the empty type 2 diabetes.and starchy foods from your diet, as in the revised version of the DASH Diet, you can avoid the simple sugars that the body can easily absorb and send into the . According to the American Diabetes Association, adherence to the DASH dietary pattern, which is rich in fruits, vegetables, and low-fat dairy products is likely to lower the risk of
Prevents Depression (अवसाद को रोकती है)
Studies show that consumption of food rich in fruits, vegetables, and whole grains such as the DASH diet helps to prevent the late onset of depression.
Warning: If you suffer from a chronic disease, it is important to speak with your medical professional or a nutritionist before making any drastic changes to your diet. Nutrition is a key factor for all health concerns, but changing your diet can be disastrous unless done carefully.