What are the benefits of the dash diet?
Speaking of diet does not necessarily mean undergoing restrictive diets, normally associated with significant reductions in daily caloric needs. Far from it.

Instead, we want to talk about a new weight loss method that we read more and more often in newspapers and magazines, and that is the so-called dash diet.

What is the diet of the dash diet?
The DASH diet is based on a careful selection of foods to be eaten daily, foods that are characterized by natural properties that help lower blood pressure and fight hypertension.

Researchers around the world have always wondered what was the link between nutrition and the conditions that regulate blood pressure. After years of voluntary experimentation, it was found that by following the diet of the dash diet it is possible to contain on average the systolic blood pressure approximately 7mm / Hg, while the diastolic pressure obtains a decrease in absolute terms of approximately 2.5mm / hg.

And these results are obtained only 14 days after the start of the dash diet program.

What exactly does “DASH diet” mean?
D.A.S.H. is an acronym that stands for Dietary Approaches to Stop Hypertension whose translation in Italian is “Dietary Approaches to Stop Hypertension”.

The result of containing hypertension is obtained thanks to the fact that, with the diet of the dash diet, few salts and saturated fats are consumed and, at the same time, the consumption of vegetables and cereals is increased and, the consequence of all this, is even that of losing weight.

What Results Can I Get With The Dash Diet?
The statistics speak for themselves, after only 30 days from the start of the new diet, many people already manage to lose about 3.5Kg. In fact, water retention and the accumulation of fatty fat are reduced.

The most authoritative dieticians and scholars of dietary regimes now agree in condemning the idea that weight loss is a consequence of strict fasting, also because a significant reduction in the daily caloric intake, imposed by some diets, turns out to be absolutely harmful both to physical level (vitamin deficiencies, onset of metabolic disorders, undernutrition), and also, and perhaps even more so, on a psychological level.

This type of diets based on deprivation are very difficult to follow, both for the reasons indicated above, and because it is really difficult to endure hunger and it is easy to frustrate all the sacrifices in a moment and quickly regain those few kilograms that were lost. .

For all these reasons, the dash diet is suitable both for those suffering from cardiovascular problems and for people who love to eat healthy and who want to maintain their physical shape without having to give it up.

How Does the Dash Diet Work?
Potassium is a very important chemical element for our body.

The dash diet consists in reducing the use of table salt (NaCl) to no more than 2.4g per day and, at the same time, in increasing the consumption of vegetables, cereals and fruit in order to increase the contribution of the “precious” potassium and fiber. The result obtained is a reduction in blood pressure values ​​thanks to the vasodilating effect of potassium.

Many readers will now be wondering what the menu is associated with the dash diet.

In truth, not a standard menu associated with the dash diet, as happens with other types of diets, and the good news is that there are not even prohibited foods (obviously all foods rich in fat and salt are excluded) and even foods to eat. obligatorily.

Anyone who follows the dash diet can vary their daily menu in total autonomy, while keeping in mind the normal rules of common sense (quantity and quality of the foods eaten).

The vegetables that are however recommended are: spinach, pumpkin, fennel, tomatoes and broccoli.

Among the fruit, however, apricots, mandarins, plums and cherries are preferred.

The intake of dried fruit, such as walnuts and almonds, is not prohibited, but obviously provided that it is not abused in the quantities consumed as the caloric intake of dried fruit is considerably higher than that of fresh fruit.

Bread also becomes part of the dash diet, and wholemeal pasta: obviously only small portions.

Dairy products can be taken: low-fat white yogurt, semi-skimmed milk.

The proteins will instead be taken with fish, with legumes (lentils, beans, peas) and with white meats.

How many calories are recommended for the dash diet?
The advice is to go from a minimum of 1750 calories per day up to a maximum of 3000 calories, in consideration of age, gender and the type of work performed.

Yes with the strong limitation (or even the total elimination) of alcohol is also recommended, as the latter increases the pressure and makes you fat. Same goes for smoking and energizing drinks and coffee.