And, the Award for the
BEST Diet
goes to...

The DASH Diet

For the 5th year in a row, the DASH Diet has been selected by a panel of nutrition and health experts - chosen by the U.S. News and World Reports - to be the very best diet overall!   

Endorsed by the National Heart, Lung, and Blood Institute of the National Institutes of Health, The American Heart Association, 2010 Dietary Guidelines for Americans, and U.S. Guidelines for Treatment of High Blood Pressure, the DASH Diet rated tops in terms of nutritional completeness and for supporting heart health and the prevention and control of diabetes.  

Dietary Approaches to Stop Hypertension

What is it? 

DASH is a research-based, proven method for folks to change their eating habits in order to control their blood pressure within a healthy range.  The typical American consumes way too much fat and salt, and not nearly enough fiber and minerals that are essential to maintaining a healthy blood pressure.  

“Okay, that’s great,” you say.  “But, I really just want to lose weight!” 

I know….this website is about permanent weight loss, not hypertension.  But, it’s worth noting that this diet may be a good choice for some.  While DASH focuses mainly on controlling hypertension, it can also help you drop pounds naturally!  Read on…


Evidence Based

You know, that in order to prove the point, I ALWAYS have to cite the evidence!  So, here goes: 

The National Institutes of Health funded a recent study at four different academic centers which compared the effects of three dietary approaches among a group of 459 subjects who had normal to high blood pressure. All three groups consumed an average of 3,000 mg of sodium per day, while two of the groups consumed a typical American diet and one of the groups consumed a DASH Diet.  

A dramatic decrease in blood pressure was shown in the group that consumed the DASH Diet, particularly among those who began the study with hypertension.  The results demonstrated a remarkable effect of diet on high blood pressure.  You can learn more about this study at http://www.dashdietoregon.org/why/DASH-Evidence

Another study, conducted in 2008 and published in the Journal of Medical Internet Research, explored the effects of diet and eating habits for a 12-month period among 2,834 participants.  

The researchers concluded that an internet-delivered nutrition education program, such as the DASH for Health, is associated with not only lower blood pressure, but also with significant weight loss.  You can learn more about this study, which was published by the NIH, at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2629362/.


DASH Diet - Overview

These two go hand in hand.These two go hand in hand.
  • Easy to follow
  • Plant-based; addresses aging, oxidation, and inflammation in the body
  • Generous portion sizes
  • About 2,000 calories per day
  • High in nutritional value; vitamins, minerals, fiber

For Weight Loss: 

  • 3 meals per day and 2-3 snacks – no deprivation
  • Includes lots of colorful veggies – help fill you up and are low in calories
  • Lean protein-rich foods – keeps you feeling satisfied
  • Low fat dairy foods – help control hunger
  • Fresh fruits – satisfy your sweet tooth
  • Nuts and seeds – good for your heart 

Check it out and learn more at http://www.dashdietoregon.org



Conclusion

DASH stands for Dietary Approaches to Stop Hypertension.  A significant number of Americans have hypertension and the incidence increases with age.  High blood pressure increases our risk of heart disease, stroke, diabetes, and kidney disease.  Known as the ‘silent killer,’ most folks don’t even know they have hypertension! 

The DASH Diet can help you live a healthier lifestyle, reduce your blood pressure, and help you drop pounds at the same time.  This diet may be the right ‘fit’ for you! 

Do you have a question about a diet or a comment about this website? Submit your question/comment below.  In addition, I'd love to hear your story!


The Solution to Permanent Weight Loss

(the inspiration for this website)

by Robin D. George


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