Sodium-rich salt can drive up blood pressure, which puts unnecessary strain on the heart muscle, Rose-Francis says. Saturated fat, on the other hand, can increase cholesterol levels. Also important to note is people who want to lower their blood pressure should combine the diet with other healthy lifestyle approaches to managing hypertension, such as getting more exercise, losing weight, and cutting back on alcohol consumption. According to the Mayo Clinic, the DASH diet calls for eating lots of fresh veggies and fruits, but it requires consuming only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as fish and nuts, respectively. Because it emphasizes eating whole foods that are naturally low in unhealthy fats and added sugars, as well as moderate portions, it may also lead to weight loss. There are few drawbacks to the DASH diet. Some people may be troubled by the fact that it does not outline a specific way to lose weight. Other people may find it hard to adjust to eating as much fiber as the DASH diet recommends.
This type of framework is essential for implementing the diet daily. United States. Try to stay within the daily limit for sodium as much as possible. However, if you have trouble figuring out how to take the recommended daily and weekly DASH servings and turn them into menus, consult with a registered dietitian nutritionist. By Mayo Clinic Staff. Butter vs. This target can be achieved easily by reducing the amount of highly processed food in your diet and eating mostly whole foods. In general, eating more fruits and vegetables can help reduce risk of disease 27, 28, 29, American Journal of Clinical Nutrition.
How could this be? An important component of the DASH diet is also to eat smaller portions more frequently throughout the day. Regularly going over this amount takes a toll on your body—even healthy bodies—over time. About this article. Journal of the American College of Cardiology. DASH’s lack of followers seems to come down to misconceptions that people have about it. Method 4 of 4. Our dietitian busts 4 common misconceptions about the DASH diet—plus why you might want to consider it.