What is the DASH Diet?

What types of foods are included in the DASH Diet?
1. Foods low in saturated fat
2. Foods low in cholesterol and total fat
3. Fruits and vegetables and low-fat dairy foods
4. Whole grain products
5. Fish
6. Poultry
7. Nuts

What types of foods should be reduced in the DASH Diet?
1. Red meat
2. Sweets
3. Beverages containing sugar
4. ALL SALTY FOOD: mustard, catsup, pickles, soy sauce, broth, msg, etc.

What is the goal of the DASH Diet?
The DASH Diet tries to steer the individual towards a sodium intake of 1500mg per day, while offering many suggestions and alternatives to do so. The DASH Diet is rich in magnesium, potassium, calcium, protein and fiber. One of the major focuses of the DASH Diet is to keep a lower intake of sodium which has been shown to reduce hypertension dramatically. Not only did it reduce blood pressure, but it also reduced the number of headaches people experienced compared to a group of subjects on a higher (3000mg) sodium diet.

What are some cons to the DASH Diet?
The diet is high in fiber and can cause bloating and diarrhea in some people. If this occurs, individuals are encouraged to eat more fruit, vegetables and whole grains. But fiber can also cause constipation if not enough water is consumed.

How does the DASH Diet suggest that you change from your current routine?
They suggest that you change gradually by introducing fruits and vegetables into your diet, adding a serving of fruit to your breakfast, lunch and dinner. Use more fat-free and low-fat dairy products and read the nutritional labels to find LOW sodium values.

Conclusion of the DASH Diet
The DASH Diet is not a diet targeted specifically for weight or fat loss. However, because of the recommendations of the DASH Diet, the foods are usually more organic and contain less saturates and calories than a typical diet. I would definitely recommend this diet to anyone who has higher blood pressure or needs a gradual change to their current higher fat/caloric diet.