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!
These are all foods I eat often as part of the DASH diet. The MIND diet is a hybrid of the DASH and Mediterranean diet. I pay particular attention to these foods because alzheimers disease runs badly in my family. My mother is currently very ill with this disease and my grandmother had it as well.
I began following the DASH diet in June of 2009 at the recommendation of my Doctor to reduce my blood pressure, because I was at that time hypertensive. Fortunately, I was able to eliminate the hypertension without blood pressure drugs, using only the DASH diet, weight loss (lost 90 pounds with DASH) and exericse.
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!
The main reason I so earnestly embraced the DASH diet, as my weight loss vehicle, was because I was already seriously hypertensive. Whatever diet I used to lose weight, would also have to work to lower my blood pressure at the same time, given I was already sick.
Research is now showing that it is not only salt that contributes to high blood pressure, but also sugar. Too much sugar makes the effect of too much salt, that much worse. I am sure it is very difficult for scientists to tease out which is worse. My hypertension was completely eliminated through DASH diet and my 90 pound weight loss and too much sugar is very much associated with obesity. My doctor was very clear with me, that if I lost weight, my blood pressure would recede and he was 100% correct. I focused on reducing sodium because my intake was was too high and I had not even realized it. However my sugar intake was also reduced, just by following the DASH diet, because it is low sugar diet.
I highly recommend following the DASH diet to reduce intake in both areas!
Feel so good after running for 1st time in 5 months!! Now this is the good sweat I remember!
The DASH diet is a plant based diet, but it is not a vegetarian diet, although you could easily design it as vegetarian. For vegetarian DASH options, substitute lentils, nuts, beans, tofu, etc., in for meat as your protein. The diet actually encourages these foods and meatless days as well. An easy way to eyeball plant based, is to look at any meal and determine if half of it is fruit and veggie. If half your plate is filled with these then you are golden!
I eat 8-10 servings of fruit and veggie everyday. I find it easier to get my fruit servings in, so for the veggies, I double up, sometimes even triple or quadruple servings to get the veggies I need each day (e.g instead of half a cup of steamed broccoli and cauliflower with melted cheddar cheese, I eat 2 cups). This helps keep my fibre intake way up and my appetite under control. Sure fills me up!
I pretty much gave up juice back in June 2009 as part of my switch to the DASH diet to try to lose weight, and reduce my blood pressure. Back then I was still hypertensive and desperate to make changes that would help me avoid medication and/or weight loss surgery.
Eight years later, we still don’t keep juice in the house, unless we have house guests coming. Now I eat the whole fruit/veggie and water instead and I aim for 8-10 servings a day. Orange juice used to be an everyday drink for me, sometimes 2-3 times a day, but to be honest I have not missed it much at all since I gave it up. I already didn’t care much for pop anymore, so fortunately, I never had to worry about that piece at all.
In adopting DASH, some changes were harder to make than I thought they would be, like wringing the salt out of my diet while others, like ditching juice, seemed really easy.
A new study shows the DASH diet, reduced gout risk. As an added benefit, it looks a lot more palatable than the low purine diet recommended for gout sufferers. Why not make the switch before it becomes an issue? Circulation doesn’t get any easier, as we get older.
When you read this article, it quickly becomes apparent how much of the weight loss process is actually about how you talk to your self. It is your day to day, moment to moment, inner thought process that makes the most difference in the long run.
When I stopped bombarding myself with unrealistic ideas and expectations and my values came into line with my desire to lose weight (i.e I was now quite sick with hypertension), the weight suddenly started to come off and stay off. It was a much more difficult, slow, a day to day grind than I had ever anticipated. Finally coming to a place mentally where I could be realistic and truly prepared for the hard work it was going to take for the rest of my life, was critically important to my success. Worth a read for certain!