The DASH Diet: How to Get Healthier and Lose Weight
This diet is all about healthy eating! It can help you lose weight, feel great and get healthier. It's based on eating natural foods and is easy to follow. Plus, there are lots of delicious recipes that you can make using the DASH diet guidelines. In this blog post, we'll explore the diet and some of the benefits that come with it. So, if you're looking to advance your health and lose weight, keep reading because the DASH diet may be the perfect next step on your health journey!
What is the DASH Diet?
The DASH diet is an acronym for "Dietary Approaches to Stop Hypertension." The diet was initially designed to help people lower their blood pressure. Still, it has since been effective for weight loss and overall health. The DASH diet is based on eating healthy foods low in salt, fat, and sugar. DASH meal plans are high in fruits, vegetables, whole grains, and low-fat dairy foods. They also include lean meats, fish, poultry, nuts, and beans. The goal of the diet is to ensure you get all the nutrients you need while keeping your calorie intake under control.
One of the fantastic things about this diet is that it's not restrictive like other diets. You are not forced to give up all your favorite foods or count calories. Instead, you need to ensure you're eating more healthy and less unhealthy stuff. And since the diet is based on real food, it's easy to follow and sustainable long-term.
There are vast benefits that come with following the DASH diet. In addition to weight loss and improved health, some studies have shown that the DASH diet can help to lower your potential risk for heart disease, obesity, stroke, and diabetes. So, if you're looking for a way to improve your health and lose weight, then the DASH diet might be a great option!
How Does The DASH Diet Work?
The goal is to reduce the amount of sodium in your diet. Sodium is a mineral that raises blood pressure. The DASH diet works by helping the body get rid of excess sodium through urine. When you consume less sodium, your blood vessels can relax, and your blood pressure can lower.
The DASH diet also helps to improve the health of your heart and blood vessels by reducing the risk of heart issues like stroke, heart disease, and kidney disease. DASH is low in saturated fat and cholesterol, which can help to reduce your risk of these and other chronic conditions.
What Can I Eat with the DASH diet?
IHere are some simple foods you can eat that are both healthy and delicious. Fruits like apples, bananas, strawberries, and grapes make for a great snack or light meal. While vegetables like carrots, spinach, tomatoes, and sweet potatoes are perfect for sides or main dishes. For something heartier, whole grains like whole-wheat bread, oatmeal, and brown rice will fill you up without weighing you down. And no matter what you're eating, low-fat dairy like milk, yogurt, and cheese is always a good idea. As for protein-rich options, chicken, turkey, fish, and poultry are all excellent choices. Finally, nuts and beans like peanuts and lentils are a great way to add extra flavor and nutrition to your meals.
The DASH Diet and Seafood
Including seafood in your DASH diet is a great way to get your body's nutrients. Seafood is an excellent source of protein, omega-three fatty acids, and other essential nutrients. Including seafood in your diet will help you reach your DASH diet goals and feel your best.
Here are some superb fish meals you can make tonight:
•Grilled Salmon with Asparagus and Lemon: This healthy, flavorful salmon dish is perfect for a summer night. The asparagus provides fiber and nutrients, while the lemon adds a bright flavor.
Try Oceanbox's Salmon Lovers Box for some fresh, never frozen salmon options perfect for a meal like this.
•Swordfish Steaks with Tomato Relish: Swordfish steaks are a hearty seafood option that is delicious when topped with a fresh tomato relish. This meal is healthy and satisfying.
Oceanbox's Swordfish are wild, slightly sweet fish that can be poached, grilled, and skewered to make delicious meals like this one.
•Tilapia with Mango Salsa: Tilapia is a light, flaky fish that pairs well with sweet and spicy mango salsa. This healthy, flavorful meal is perfect for any night of the week.
What are some tips for staying on track with the DASH Diet plan?
1. Make a grocery list based on the DASH diet food pyramid. This list will help you ensure that you're buying the suitable types of food and that unhealthy snacks do not tempt you.
2. Prepare meals ahead of time. Prepared meals will ensure you avoid unhealthy fast food and make it easier to stick to your DASH diet goal.
3. Find a buddy. Having someone available to support you and hold you accountable can make it easier to stay on track.
4. Be flexible. Remember that the diet is a guideline, not a rigid rulebook. If you have a slip-up, don't beat yourself up – get back on track at your next meal.
5. Consider purchasing fresh foods from a home delivery service like Oceanbox. This choice will ensure you have everything you need to eat better before you start your meal prep. We recommend our Best Value Seafood box for those new to seafood or the DASH Diet. This seafood box offers various fish options for your first few weeks.
DASH Diet Final Thoughts
The DASH Diet is a fabulous way to get healthier and lose weight. It's simple, straightforward, and easy to follow. Make sure you are mindful of your portion sizes and include seafood in your diet as often as possible. And if you ever struggle to stay on track, don't be afraid to ask for help. Many people have succeeded and so can you!
For more information see the description from the NIH.
The Dash Diet Guidelines by the National Heart, Lung and Blood Institute