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Whether you’re trying to shed a few pounds for bathing suit season or you’re on a mission to reduce your risk of weight-related medical conditions (such as heart disease and diabetes), the growing number of diet books, plans and products on the market can be overwhelming.
The rankings of the 20 diets were based on scores in seven categories: short-term weight loss, long-term weight loss, easiness to follow, safety, nutritional completeness, ability to prevent or manage diabetes, and ability to prevent or manage heart disease. If you don't have high blood pressure, you might not have heard of DASH (Dietary Approach to Stop Hypertension). Though the DASH diet was designed with hypertensive older adults in mind, it is actually a well balanced, healthy diet for all ages. Further, a new study published in the June issue of the Archives of Pediatrics and Adolescent Medicine demonstrates that the DASH diet was effective in helping adolescent girls aged 9 to 19 years old manage their weight.
In addition to favorable effects on blood pressure and weight management, the DASH diet has also been shown to reduce the risk of stroke, heart disease and kidney stones.
The DASH Diet can also help anyone with hypertension who has also been diagnosed with type 2 diabetes and metabolic syndrome: The diet's focus on increasing fiber and lean protein intake while decreasing starchy, refined carbohydrates can help regulate insulin production. Starting a low-sodium diet is often the first plan of action for anyone battling hypertension.
The typical American diet is heavy on carbs, saturated fats, and processed foods, so if your diet needs a complete overhaul, Heller suggests trying cuisines that emphasize more fresh fruits and vegetables, as well as other sources of protein and flavors. Whether you are on 1200, 1600 or 2000 calorie DASH diet, you are allowed to eat fish, so today I am going to show you a low calorie low fat recipe which consists of foods that lower blood pressure. For the low calorie DASH diet, non fatty fish is a great choice, especially if you love fish.
This recipe combines two blood pressure lowering foods, ginger and sesame oil, with rice that provides fiber to your DASH menu.
Just published, The DASH Diet for Weight Loss (Free Press, 2012) could add to the arsenal of books aimed at the current obesity upsurge, says coauthor Thomas Moore, a School of Medicine professor, associate provost of the Medical Campus, and leader of the multi–medical center team that developed DASH.
Moore wrote a 2002 book about DASH’s blood pressure–lowering effects, but this is the first book about it that’s aimed at dieters seeking trimmer waistlines, he says.


Moore says the diet’s strength is conveying all these benefits and controlling weight simultaneously. The study followed more than 2,200 girls for 10 years and found that the girls with the highest DASH scores gained the least weight. Given its benefits for all ages, adopting the DASH diet may be a wise move for your family's health. Heller emphasizes the importance of low-fat dairy in a heart-healthy diet, citing a recent study in which a test group that consumed extra fruits and vegetables and low-fat dairy had lower blood pressure than a control group at the end of the study. But as Heller points out, studies show that to get the most benefit from a low-sodium diet, you have to "increase calcium, potassium, and magnesium from foods, as opposed to from supplements." Adding fresh foods that are high in these particular nutrients, such as broccoli, almonds, and brown rice, will help you stay on track. Oz, and you are on the first stage of the diet, this smoothie doesn’t fit its requirements. This recipe for coconut milk rice with spinach is ridiculously easy, quick to make (if the rice is prepared in advance) and very tasty. It will be great for your 1500 or 1200 calorie DASH diet because you can eat quite a lot of it in comparison to some other meals that are higher in calories. The DASH diet, developed in the 1990s and lauded last year as the best overall weight-reduction plan by U.S. Originally, the team conceived the diet as a way to control high blood pressure, not weight.
News & World Report's "Best Diets" ranked the DASH diet as best overall, beating out the Mediterranean, Weight Watchers and Mayo Clinic diets.
According to DashDiet.org, the main goal of the plan is to reduce salt intake, which in turn helps reduce blood pressure.
You certainly can add more fresh fruits and vegetables, whole grains, non- and low-fat dairy, lean proteins, nuts, seeds and legumes to your everyday meals on your own, or you can follow the DASH Diet Action Plan.
Heller, a registered dietitian, is a longtime advocate of the DASH Diet, and in the book she lays out the diet's comprehensive principles in a simple, easy-to-implement way.


But if you are follow the original DASH diet ( or the second phase of the above version), this smoothie fits your diet. Mediterranean rice side dish recipes are great:В В Spanish rice, Greek rice, Italian rice В are so fragrant, distinctly different, and easy to cook! The book also includes comments from patrons of the Dash for Health website developed with the plan. The DASH diet also was rated as best diabetes diet over the Mayo Clinic, Ornish and vegan diets.
The diet plan itself is based on fruits, vegetables, whole grains, low- or non-fat dairy, lean proteins, nuts, seeds and legumes. The book is designed to help you with the components of DASH diet as well as how to fit them into a healthy diet that may reduce your risk of disease.
If you're a food lover and want to lower your blood pressure, read on for some key eating and cooking tips from Heller's DASH Diet book, plus healthy recipes to try.
News & World Report rated DASH more effective on that score than such popular diet plans as Atkins, Jenny Craig, and Slim-Fast. Enrollment in the DASH for Health online program is free to BU staff as an employee benefit. DASH is similar to the Mediterranean diet—which tied for third in the magazine’s rankings—and emphasizes eating plenty of fruits, vegetables, and whole grains, exercising, and avoiding high-fat, high-sugar foods. News & World Report reviewed 20 well known diets to determine which ones work and don’t put your health at risk -- and the DASH diet comes out on top.



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