DASH Diet Weight Loss & Maintenance

Hypertension

1 2 3 10

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.

Share

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).

Share

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…

 

Share

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.

Share

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.

Share

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.

 

Share

I started following the DASH diet in June 2009, on the recommendation of my doctor due to hypertension. My systolic pressure had reached 170 and he said it was an unacceptable level for someone only in their early forties.
He initially suggested medication or going on the wait list for weight loss surgery. He believed a substantial weight loss would go a long way to lowering my blood pressure. I decided against medication and surgery in favour of his final and last suggestion/possible solution, the DASH diet.
After he gave me a pager information sheet on the diet. I went home and did additional research and discovered that the effects of the diet could be enhanced for those with hypertension, by also making it very low sodium. I decided to go this route, along with with calorie restriction to lose the weight. I still follow a 1500 mg sodium limit per day to keep my now normal blood pressure, low.
After an 18 month weight loss process with DASH, ending in 2011, I lost 90 pounds and have not regained the weight since.

Share

The DASH diet that I have followed now for almost 9 years come this June, to lower my blood pressure and lose 90 pounds, just won best diet again for the 8th year in a row!!  All diet’s were rated by medical professionals and experts.  Check it out and if you are interested in learning more about DASH, you can also follow my facebook page here.

Share
1 2 3 10