What is the DASH diet? Is it useful for Indians? (Diet query of the day)

I have heard about DASH diet but I do not know what exactly it is. Is it a healthy diet to follow or a mere fad? Also, can Indians follow this diet?

Answered with inputs from nutritionist Neha Chandna.

DASH stands for Dietary Approaches to Stop Hypertension. It is a form of diet which is not only meant for existing patients of hypertension but also for people who have a family history or high chances of developing it.

Read more about causes, symptoms, diagnosis and treatment of hypertension.

This diet is also great for people who want to lose weight as it contains fruits, vegetables, whole grains, low-fat dairy products, etc. According to the DASH diet, salt intake of 1500-2300 mg is allowed depending on the person’s age, race, activity, health problems, genetics, etc. It also recommends cutting back on processed foods, cured and smoked meats. Read about how an Ayurvedic diet can help cleanse your body. 

It increases potassium intake which helps lower blood pressure through foods like potato, sweet potato, dals, coconut water, banana, etc. 

DASH diet is a great option for Indians whose diets are high in fats and processed foods as it not only helps in controlling blood pressure but also weight and other lifestyle issues like diabetes. People with diabetes can follow this sample diet plan too. 

According US News and World Report magazine’s health and wellness editor, Angela Haupt, ‘DASH diet was designed to treat hypertension but it’s also effective for weight loss, adding that it’s a smart, sensible plan that’s safe and nutritious and helps control diabetes in addition to supporting heart health.’ Here is a weight loss diet by expert dietician.

Basic eating plan of a DASH diet

• Sodium – 1500- 300 mg per day
• More of vegetables, fruits, low-fat dairy
• Fish, poultry, nuts, whole grains in moderation
• Less amounts of sweets, red meat and fats
• Alcohol limits – Men can have two or fewer drinks and women can have one drink per day

You may also like to read:

• Fad is bad: Say no to diets which promise speedy weight loss
• 6 diet tips to lose belly fat
• Tasty recipes for weight loss
• Eat and lose weight: 10 food items for weight loss!
• Why drinking is bad for your weight loss regime
• 10 superfoods for weight loss

Neha Chandna is a well-known dietician and nutritionist. She is also a certified Reebok Aerobics instructor and was a university topper in Dietetics from SVT. In the last three years, she has worked as a nutritionist for gyms and various fitness trainers and is also a consultant for doctors and physiotherapists. She deals helps various people with their nutrition needs – sportsmen, obese people, diabetics, etc. She also helps those suffering from diseases like thyroid, osteoporosis, PCOS, etc. She also holds workshops and seminars for corporates like HDFC, Standard Chartered Bank and other organisations including BPOs and MNCs. She also writes for magazines like New Woman, Beauty and Salon, etc.

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