If you are looking to make a healthful change to your lifestyle, you may have heard of the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension and is recommended by the National Heart, Lung, and Blood Institute to promote healthful eating and support healthy blood pressure. There are some Pros and Cons of DASH Diet and we will see these in this article.
The DASH diet has been gaining popularity since its introduction and has been scored as the number one diet for seven consecutive years by the U.S. News & World Report. It has become a go-to choice for people looking to make healthier lifestyle choices.
The DASH diet is based on the Dietary Guidelines for Americans and emphasizes the consumption of nutrient-dense foods while limiting the consumption of unhealthy foods. The diet focuses on reducing sodium, saturated fats, and added sugars and increasing the intake of fruits, vegetables, low-fat or non-fat dairy products, and whole grains. It also encourages limited amounts of lean meats, fish, poultry, nuts and seeds
Table of Contents
Benefits of DASH Diet
The DASH diet is a healthy eating plan that has been proven to lower blood pressure and cholesterol levels. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products and is low in saturated fat, added sugars, and sodium. This well-balanced diet can provide numerous health benefits, including weight loss, increased energy, improved heart health, and a reduced risk of certain chronic diseases.
1. Lower Sodium Intake Can Reduce Blood Pressure
The Dietary Approaches to Stop Hypertension (DASH) Diet is a popular diet that was designed to reduce blood pressure. One of the primary benefits of the DASH Diet is its emphasis on lower sodium intake. Reducing sodium intake is essential for preventing high blood pressure, as reducing the amount of sodium in your diet can reduce your blood pressure by 1-2mmHg. By reducing your sodium intake, you can also reduce your risk of developing other health problems, such as stroke and heart disease.
2. Promotes Healthy Fiber Intake
The DASH diet promotes healthy fiber intake, which can help to reduce cholesterol, regulate blood sugar levels, and promote weight loss. Fiber keeps you feeling full longer and can help reduce cravings. Additionally, it can help support the health of your digestive system and has been linked to a lower risk of certain diseases, including heart disease, type 2 diabetes, and some types of cancer.
3. Weight Loss and Improved Cholesterol Levels
One of the main benefits of following the DASH diet is that it can lead to weight loss and improved cholesterol levels. Studies have found that those following the diet achieved significant weight loss and a decrease in LDL (“bad”) cholesterol levels, which can help to reduce risk of cardiovascular disease. Additionally, the DASH diet has been associated with a decrease in overall blood pressure, which is also beneficial in reducing the risk of cardiovascular disease.
4. Encourages Whole Foods and Fresh Produce
One of the major advantages of the DASH Diet is that it encourages a shift towards whole foods and fresh produce. This type of diet is rich in fiber, vitamins, minerals, and antioxidants, all of which can help improve overall health and lead to better weight management. Furthermore, whole foods and fresh produce are often lower in calories, sugar, sodium, and saturated fat than processed foods, making them a great choice for those looking to lose weight and maintain a healthy lifestyle.
Drawbacks of DASH Diet
There are some drawbacks to the DASH diet that should be taken into consideration before starting a plan. These drawbacks can include difficulty sticking to the plan, expense, and potential nutrient deficiencies. In this article, we will discuss the potential drawbacks of following the DASH diet in order to help you make an informed decision regarding the best eating plan for your health.
1. Can Be Expensive to Follow
DASH requires a great deal of commitment and can be expensive to follow for some individuals. It requires that you purchase special foods that are low in sodium and saturated fat, which can be difficult to find and be more expensive than regular grocery items. It also requires that you have the time and energy to prepare meals, as processed and frozen foods are not approved as part of the diet. Additionally, eating out can be difficult as it is not always easy to find food that meets all the requirements of the diet.
6. Limited variety of foods
The DASH diet prescribes a limited variety of foods, including fruits and vegetables, nuts, beans, low-fat dairy, whole grains, fish, poultry, and a few servings of lean red meats. This lack of variety may be a hindrance to some dieters, as it can be difficult to sustain a diet when the range of foods are restricted. However, it is important to note that the DASH diet stress a variety of nutrient rich foods, so the limited variety of foods prescribed by the diet can provide a balanced and nutritious diet for those who follow it.
2. Could Be Challenging to Maintain Over Long Term
The DASH Diet can be challenging to maintain over the long term, given its demands for a wide variety of low-fat, low-sodium foods. These foods may not be available in all locations, and may not be affordable for everyone. Furthermore, the diet requires careful monitoring of one’s daily salt intake, as well as a commitment to consistent physical activity, which can be difficult for some people to achieve.
3. Can Be Difficult to Follow when Eating Out
The DASH diet is designed to be used at home, and it can be difficult to follow the eating plan when eating out. Although restaurants may offer some healthier options, it can be hard to determine which foods are most in line with the DASH diet. Additionally, eating out can lead to overeating due to larger portion sizes and a lack of control over ingredients. It is highly recommended that anyone following the DASH diet make an effort to stick to their plan as best as possible when eating out.
4. Calorie Restriction May Not Be Enough for Some Individuals
The ninth consideration to consider when exploring the pros and cons of the DASH diet is the fact that calorie restriction may not be enough for some individuals. For example, those who are trying to lose weight and are physically active may need to further reduce their caloric intake in order to achieve a desired result. Additionally, some individuals may find that it is difficult to adhere to a strict calorie restriction regimen and thus may not be able to benefit from the DASH diet.
5. Difficult to Achieve All Recommended Servings of Dairy and Grains.
The Dietary Approaches to Stop Hypertension (DASH) diet is designed to improve overall health, including lowering blood pressure. One of the main challenges of the DASH diet is achieving all recommended servings of dairy and grains. It is recommended that adults consume three servings of dairy and six to eight servings of grains per day. This can be a difficult goal to achieve, particularly for those who are busy or have limited access to a variety of healthy food sources. Additionally, it can require a significant lifestyle change for those accustomed to consuming more processed food than recommended on the DASH diet.
In conclusion, the DASH diet is a healthy, balanced eating plan that can help lower blood pressure and cholesterol. It is easy to follow and can be adapted to any lifestyle. The diet is rich in fruits, vegetables, and whole grains, and low in sodium, fat, and added sugars. While the diet can be effective, it is important to speak with a healthcare provider before beginning any new diet or making major lifestyle changes.