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News Topical, Digital Desk : In today's busy life, people are not able to take proper care of their health. In such a situation, they are advised to follow different types of diets. Many diet plans come and go, but the DASH Diet has been in existence for years. Because it is considered helpful in reducing high blood pressure naturally. However, very few people know about it.
If you are also one of them then you must read this article of ours. Today in this article we are going to give you detailed information about the DASH diet. Along with this, we will also tell you about its benefits. So let's know -
What is the DASH diet?
According to the Cleveland Clinic, DASH diet (Dietary Approaches to Stop Hypertension) means diet plan to prevent high blood pressure. This diet is specially designed for those who have hypertension (high blood pressure). This is the biggest cause of heart diseases. When you follow the DASH diet routine, the amount of potassium (a mineral good for the heart) in your body increases and salt (sodium) decreases. This is the reason why this diet helps in controlling blood pressure and keeping the heart healthy.
Features of the DASH diet
- It doesn’t require any special or expensive food.
- There is no compulsion to remain hungry.
- You don't have to give up sweets or your favorite things completely.
- You just have to include heart-healthy foods in your daily diet.
Benefits of the DASH Diet
People who follow the DASH diet start to see their blood pressure coming down in just a few weeks. But it is not just beneficial for BP, it also has many other benefits-
- Control your weight- If you pay attention to calories, this diet can also help in reducing weight.
- Reduces cholesterol- This diet can also lower cholesterol levels .
- Risk of diseases will be reduced - DASH diet reduces the risk of breast cancer, colon cancer and metabolic syndrome (which increases the risk of diabetes, heart disease and stroke).
What to eat on the DASH diet?
- Whole grains such as whole-grain bread, brown rice, quinoa
- Low-fat meats and fish like chicken, tuna, sirloin
- Vegetables like spinach, broccoli and carrots
- Fruits: apples, peaches, berries
- Low-fat dairy products like skim milk, low-fat yogurt, cottage cheese
- Nuts, seeds and pulses like almonds, flaxseeds, lentils
- Olive oil, canola oil, avocado
All these food items are rich in fiber, potassium, calcium and magnesium and low in sodium. This provides many benefits to your health.
Read More: National Nutrition Week 2025: Gut health is connected to good mood and better sleep, doctors tell
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