DASH Diet Weight Loss & Maintenance

Hypertension

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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.

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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!

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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!

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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.

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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!!

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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.

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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.

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I can’t wait to read it!  I have been following a hybrid of the diets for about 5 years now, partly because Alzheimers runs badly in my family, so it is important I am not only maintaining a diet to keep my blood pressure low, but also to keep my brain as healthy as possible!  That means defaulting to Mediterranean choices, within a overall DASH framework for me (e.g. low sodium).

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