At mindbodygreen, we believe that wellness isn't one-size-fits-all. Whatever mode of eating, moving, and breathing works best for you, we support it.
Still, we couldn’t help but be intrigued when we saw that the DASH diet was named the "best overall diet" in U.S. News & World Report's annual rankings — for the sixth year straight. So we decided to reach out to Marla Heller, a registered dietitian and the author of The DASH Diet Action Plan, to find out more about the pros of this particular eating plan.
Dietary Approaches to Stop Hypertension — better known as the DASH diet — was originally developed by the U.S. National Institutes of Health as a way to lower blood pressure without using medication. The researchers wanted to take the best of vegetarian and Mediterranean diets to create a plan flexible enough to accommodate the food and taste preferences of most Americans.
Because of those strengths, the DASH diet has been researched like no other diet. Not only has following this eating style been found to lower blood pressure as originally intended (in as little as 14 days), it’s also shown to be effective for long-term weight loss and for lowering the risk of type 2 diabetes, stroke, heart disease, and some cancers.
Make colorful vegetables the center of your meal.DASH is meant to be a manageable method of healthy eating for life. As such, there are no complicated rules, punishing restrictions, or emphasis on trendy superfoods.
Rather, the plan keeps it simple: Make fruits and vegetables the focus of your diet, along with low-fat and nonfat dairy, beans, nuts, and seeds. Moderate amounts of lean meats, fish, and poultry; whole grains; and heart-healthy fats are also included. Finally, the goal is to limit the consumption of sodium, sugar, and saturated fat.
If you're interested in trying it out, here's what else the DASH diet recommends:
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