This article discusses what I experienced in following a low sodium DASH diet. Due to hypertension, I have followed the lowest sodium version of the diet at 1500 mg per day max since June 2009. Before DASH, I used to have terrible bloating, sometimes so bad I couldn’t do up my pants. This even happened at work, but it was the most painful at night. I thought there was nothing I could do about it, but suffer with it.
When I started a low sodium DASH diet, all of that terrible pain and bloating went away very quickly!! It has never returned, along with the hypertension that was eliminated with the diet and the 90 pound large weight loss.
This is great news because I drink a lot of coffee. Have been drinking it pretty heavy since I started working with infants/toddlers back in 1993 and needed to stay awake, during all that rocking and soothing. At one time I used to add sugar to it, but I slowly cut down on that until I was fine with some skim milk only. I really enjoy it! One of life’s pleasures for sure!
I am going to have to agree because the DASH diet has enabled me to keep 130 pounds off my body now since Fall of 2011. I have been following DASH since spring of 2009 at the recommendation of my family Doctor due to serious hypertension. I was testing as high as 170/90 back then, but I have completely normal blood pressure now, without the use of drugs. I lost 90 pounds with the diet in 18 months. Before DASH, I had used Atkins to lose weight, but I always regained the weight I lost with Atkins, plus more. So glad I found DASH!
I believe the research, without a single doubt, because the diet completely eliminated my hypertension without the need for drugs. In 2009, just before I started DASH diet at the recommendation of my doctor, my blood pressure was 170/90. I lost 90 pounds in 18 months with DASH diet/exercise. It made me younger on the inside! My blood pressure returned to normal and my hypertension has never returned. Hoping to keep it that way by sticking to the DASH diet for the rest of my life!
Leaving this here to make for later! Looks DASH friendly!
A wonderful video I wanted to share about the MIND diet, which is a hybrid of the DASH and Mediterranean diets!! It was developed to help prevent Alzheimer’s disease. I have followed a hybrid of the DASH and Mediterranean diets, since June 2009! As of this June it will be 10 years! I made many changes since, including a switch to drinking red wine over white, which at the time I did not care for. Now I far prefer red wine over white.
I was only instructed to follow the DASH diet by my Doctor back in 2009 for my hypertension, but I modified it, because both my mother and grandmother had Alzheimer’s disease. My grandmother who has now passed away, did not get it until later in her life, but my Mother, unfortunately, got the disease very early in life. She required hospitalization and full nursing care by age 70. I figure if a hybrid MIND diet helps me avoid or even only develop the disease much much later in my life, then it will be worth it.
I think if we spent more energy and resources teaching people how to follow low sodium diets like DASH, it would be helpful. There is a lot of misinformation about the effects of sodium on the body out there and many people believe it is good for them until they get sick and are told it is not. Yes, just telling us to eat more veggies and fruit is good (i.e half your plate), but if I am still dousing my rice in 2-3 tablespoons of soy sauce, 5 times a week, I undo a lot of the good I gain healthwise from the plant based diet.
Although moving to a DASH diet that contained no more than 1500 mg per day was not easy for me in the begining; 10 years later it is a piece of cake and I do it daily! It is just a matter of getting through the initial learning, organization and planning process. It can be done!!
I eat a combination of the low sodium DASH diet (max 1500 mg sodium per day) and mediterranean diet and have been doing so since the spring of 2009. I started following the diet after my blood pressure hit 170/90 and my Doctor insisted I take action. He gave me 3 options, blood pressure meds, get on the list for weight loss surgery or DASH with large weight loss. Fortunately the DASH diet worked to help me lose 90 pounds in 18 months and I will have maintained it for 8 years, come summer 2019.
20 years of research behind the DASH diet! It lowered my blood pressure from a one time high of 170/90 to where it is today. I do not use any blood pressure drugs. I will have been following a DASH diet lifestyle for 10 years this coming June.
Had to post this video link because it’s Marla and she is so fab!! I got her new book for Christmas because I also follow a hybrid of the DASH diet and Mediterranean diets!