DASH Diet Weight Loss & Maintenance

Hypertension Control Tips

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It is a good article on adherence issues with the DASH diet, but I only eat 5 servings of veggies a day, not 7, at least most days. In fact I don’t recall the diet calling for 7 servings at all, 4-5 per day is more like it. I definitely hit 5 fruit servings too.

Most of my veggies are eaten at my main meal, where I will usually eat at least 2 cups of broccoli, cauliflower, carrots, etc at one sitting, but it has sharp cheddar or some other delicious cheese melted on it to make it yummy.  All that fibre certainly helps to keep me full.
I personally think the biggest issue is you need to make a commitment to follow the diet for a long time, not a short one, because once it becomes ingrained as an eating pattern, it becomes preferred.  Especially strong, is how distaste for salt and salty foods increases the longer the diet is followed.   However it takes awhile to get there…

 

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Thought it would be good to check in on my blood pressure for Valentine’s! It’s all about that heart! Thanks to DASH diet for helping me keep it low, without the need for medication!

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Matching the right diet to your health and medical needs is very important and one of the reasons I believe the DASH diet my Doctor prescribed me, was so effective. It was exactly what I needed, at the right time to eliminate, a whole bunch of sickness and pain I was experiencing daily.

The diet not only eliminated my hypertension, but also enabled a 90 pound weight loss, which I have maintained for more than 5 years now.  In total, by continuing to follow the diet, it has enabled me to keep 130 pounds off my body from a highest weight point, of 274 pounds in my late 20’s.

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Prior to finding DASH diet, I was hypertensive with obesity that ranged as high as class 3. To lose so much weight required 18 months of solid daily calorie restriction with DASH, ranging between 1300-1500 cals per day. I have spent 5 years now maintaining this weight loss and I notice that I dont seem to gain weight following a DASH diet lifestyle, even if I eat too much.

Over Christmas/New Years and all the weeks before that, there were days I would have sworn I should have put on weight with my food intake and I just never did.   If I do gain a few pounds, it just comes off, without much conscious effort that I am really aware of anymore. I do continue to weigh myself, almost daily to ensure I am always still monitoring things.  I continue to exercise vigorously although I didn’t as intensively or as often, over these holidays, as I was nursing a lower back injury.

Perhaps good habits, as Dr Katz (I am a fan) discusses, are just becoming more ingrained and a part of me that I do not notice them?  I used to have to watch my calories much more closely to maintain weight and these days, this is not so important for maintenance. Something has changed in a good way and I hope it continues.   Will have to keep an eye on it and see if my own aging process changes this, given calorie needs lessen as we get older.

My alternative theory is, that its a super, cold chilly, winter and I can’t stop shivering much of the time.  I have never never been as warm as I used to be before I lost all this weight, in the winter (probably the only thing I miss).  This is very unusual for my area, usually quite balmy in winter, so maybe I am just burning way more calories than usual.

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DASH diet wins best diet again!! That makes it 7 years in a row now, so you know it’s a good thing!! I have followed this diet faithfully since spring of 2009, and successfully achieved a 90 pound weight loss and have maintained a 130 pound total weight loss with it.   I also completely eliminated my hypertension with the diet! Will post more tonight after work on these exciting results!

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salt_n1611_ts455237343I have followed a 1500mg sodium per day DASH diet for over 7 years now, which enabled me to eliminate my hypertension, and later to support long term maintenance of  my now normal blood pressure.  Cutting the sodium in my diet was the first step I took in my learning journey to follow DASH.

The first day the Doctor gave me the diet, I went home and discussed the issue with my husband and he indicated he was willing to follow the diet as well.  He felt there was no way we could either afford to make two different meals for ourselves all the time, and it would take too much of our time.   That same evening, I went through the house, read every label on every food item and threw out or gave away anything that was high sodium.  Together my husband and I spent the next year, figuring out how to cook and season food, so it was still really tasty, without all the salt.

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testing_a_gis_blood_pressure_at_guantanamoAs I have suspected for many years now, high blood pressure is the worst condition for the brain.  My mother had hypertension from her early 40’s that was treated with medication.   I also developed it at roughly the same age, although fortunately, I was able to reverse and eliminate this health issue, just over 5 years ago, with a low sodium DASH diet, a 90 pound weight loss and intensive exercise.

My mother now has Alzheimers disease at a young 70 and my grandmother also had it.  Unfortunately high blood pressure and Alzheimers runs in my family, but so far I have found a way to combat it with the low sodium DASH diet, maintaining my weight at a normal BMI and regular intensive exercise.

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