![]() ![]() ![]() This may be because the diet is high in fibre and nutrient dense, although further studies are needed to ascertain the exact mechanism. Six or fewer servings of lean meats, poultry or fish1 ounce per serving. May reduce the risk of certain cancers, a positive association has been seen between adopting the DASH plan and the lower incidence of certain cancers. Here’s what a day following the DASH diet, based on a 2,000-calorie plan would look like: Four-to-five servings of vegetables.Weight loss is a welcome benefit for some DASH followers, this may be because of the reduction in the amount of high fat and sugary foods, as well as the calorie restriction determined by the plan.Reduces your risk of kidney disease, despite other risk factors.The diet also emphasizes a higher intake of fruits, vegetables, low-fat dairy, whole grains, and moderate lean protein intake. Lowers the risk of type 2 diabetes – in similar fashion to diets like the Mediterranean diet, the DASH plan appears to reduce the risk of type 2 diabetes and possibly improves insulin resistance. The DASH diet lowers sodium intake to 1,500 to 2,300 mg per day compared with 3,400 mg average daily sodium intake for most Americans.May relieve gout – when compared to a standard American diet (one high in red and processed meat, sugary drinks and refined grains), the DASH diet lowers levels of uric acid, suggesting that adoption of the diet may be beneficial for those with gout.Lowers blood pressure – a consistent body of evidence supports the DASH diet’s blood pressure lowering potential, both for those with high blood pressure as well as for those with normal blood pressure.What are the benefits of following the DASH diet?įollowing the DASH diet offers a number of health benefits, including:
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