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!
I never followed a 1200 calorie per day DASH diet because I felt fuzzy and light headed at that level. Instead I followed a 1300-1500 calorie per day DASH diet during my 18 month calorie restriction process. The calories increased to 1500 and beyond, as my running program slowly increased. I wanted to share this handy info/visual from myfitnesspal, as well as offer a reminder that myfitnesspal is an excellent tool in itself, for following a specific diet plan/goals and for achieving or even just maintaining weight loss. The app helped me so much, I gave credit to them as one of my most key tools for successful weight loss in this 18 month photographic journal video of the process with DASH.
The DASH diet wins second best diet this year. This is the first year since I started following the DASH diet in 2009, that it has not won the very best diet ranking. This year it ranks just behind the Mediterranean diet, which I also follow. I still use the DASH diet as my overall framework and do not exceed 1500 mg of sodium per day. I just default to mediterranean food choices like nuts, fish, etc as possible.
I adhere to a hybrid of the two diets; given the Mediterranean diet is particularly good for brain health. I need lots of help in that area, as not only am a prone to high blood pressure, which the DASH diet controls for me, but also diseases like Alzheimer’s and dementia that run deeply within my family tree.
I asked Santa for Marla Heller’s brand new book, The DASH Diet Mediterranean Solution for Christmas! I already follow a hybrid of both diets, but so excited to hear what she has to say about it! Crossing my fingers Santa gets his hands on a copy for Christmas Day, because it is not released until Dec 24th : ))
Comforting to know the 10 servings of fruits and veggies I have been eating everday for the past 9+ years, following the DASH Diet, are helping me live not only better, but longer too! My DASH lifestyle certainly helped me lose 90 pounds, eliminating my hypertension in the process!
The good news just keeps on coming for followers of DASH!
I eat about 50-60% carbs within a DASH diet framework. So I am in the middle. I eat 8-10 servings of unprocessed fruit and veggie each day. I don’t drink fruit or veggie juice much at all. I prefer the whole fruit and veggie. If I am trying to lose a few pounds, I move it down to 50%. The DASH diet calls for complex carbs. I try to obtain at least 15 grams of fibre, much of it from complex carbs (bran, flax, steel cut oats, etc) berries and skim milk in the mornings with a goal of consuming 35 grams each day.
An accurate article detailing some of the health benefits I have experienced during the past 9 years, following a 1500mg sodium/day DASH diet. Moreover, in addition to a 90 pound weight loss with DASH diet and complete elimination of hypertension 7 years ago, I also experienced cessation of almost nightly, intestinal pain.
I thought this was a helpful, short summary of the DASH diet, although I have followed a 1500 mg per day sodium limit for the past 9 years, rather than 2300 mg per day limit. Before my 90 pound weight loss with the DASH diet, I was seriously hypertensive 170/90, so I follow the 1500 mg per day limit to keep my blood pressure in check.
I think it’s an easy diet to stick with. Come this June, I will have followed the DASH diet for 9 years and maintained my 90 pound weight loss for 7 years. I still love it!