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Benefits of DASH diet for Seniors
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The popular diet for Seniors restricts excessive salt, saturated fat, and added sugar items.
The Dash diet is trending among American Seniors that want to improve their overall heart condition.
According to studies, the DASH diet may reduce blood pressure within two weeks. Diet may also reduce blood levels of low-density lipoprotein (LDL or “bad”) cholesterol. High blood pressure and LDL cholesterol levels are two important cardiovascular disease and stroke risk factors.
The DASH diet has less salt than the average American diet, which may include 3,400 mg or more per day. The typical DASH diet restricts salt intake to 2,300 mg per day. It satisfies the dietary guidelines for Americans, a requirement to consume less than 2,300 mg of salt per day, equating to approximately the sodium content of 1 teaspoon of table salt. The DASH diet is a flexible and well-balanced eating plan that encourages lifelong heart-healthy eating. It is simple to follow and relatively economical, using only everyday ingredients obtainable at your local grocery store. Carry on reading to learn more benefits of this nationwide trending diet.
The popular diet for Seniors restricts excessive salt, saturated fat, and added sugar items.
The Dash diet is trending among American Seniors that want to improve their overall heart condition.
According to studies, the DASH diet may reduce blood pressure within two weeks. Diet may also reduce blood levels of low-density lipoprotein (LDL or “bad”) cholesterol. High blood pressure and LDL cholesterol levels are two important cardiovascular disease and stroke risk factors.
The DASH diet has less salt than the average American diet, which may include 3,400 mg or more per day. The typical DASH diet restricts salt intake to 2,300 mg per day. It satisfies the dietary guidelines for Americans, a requirement to consume less than 2,300 mg of salt per day, equating to approximately the sodium content of 1 teaspoon of table salt. The DASH diet is a flexible and well-balanced eating plan that encourages lifelong heart-healthy eating. It is simple to follow and relatively economical, using only everyday ingredients obtainable at your local grocery store. Carry on reading to learn more benefits of this nationwide trending diet.
The DASH Diet is Rich in Green Vegetables, Fruits and Whole Grains
The DASH diet is abundant in fruits, vegetables, and whole grains. It contains dairy items that are fat-free or low in fat, fish, poultry, beans, and nuts. It restricts high-saturated-fat foods, such as fatty meats and whole-milk dairy products.
When following the DASH diet, it is essential to choose foods that are:
• Rich in potassium, calcium, magnesium, fiber and protein
• Low in saturated fat
• Low in sodium
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs. Here’s a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
• Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
• Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
• Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
• Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
• Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
• Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
• Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
• Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
Seniors Following the Dash Diet Reduce Their Salt Intake and Promote a Healthy Heart
The foods at the center of the DASH diet are naturally low in sodium. So just by following the DASH diet, you’re likely to lower your intake of sodium. This excellent news for people with high blood pressure. Reducing salt in your diet helps prevent strokes, heart attacks and dizziness. As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.
Seniors can further reduce sodium in their diet by:
• Using sodium-free spices or flavorings instead of salt
• Not adding salt when cooking rice, pasta or hot cereal
• Choosing plain fresh, frozen or canned vegetables
• Choosing fresh or frozen skinless poultry, fish, and lean cuts of meat
• Reading food labels and choosing low-sodium or no-salt-added options
The Final Word On The Health Benefits of Dash Dieting for Seniors
The DASH diet is not only a healthy diet, it is also a pleasure to dine on. Unlike other diets that don’t hold much water, such as the Atkins diet, the Dash diet when stuck to over a long period of time and in moderation, really is a game changer for your future health, energy levels and longevity.
Countless test studies have proven the effectiveness of the DASH diet and the sacrifices are usually positive and end up being normalized in a short period of time. Training your brain to like alternative eating habits and experimenting with wholesome foods in the kitchen, rather than chucking a frozen processed meal in the microwave is the answer to good health.
