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The DASH Diet: Reduce Salt to Lose Weight

 The DASH Diet: Reduce Salt to Lose Weight

Basically, it is a healthy diet designed to reduce high blood pressure but can help with weight loss because it recommends limiting salt and saturated fats while preferring fresh fruits and vegetables.

It is a must in the US! Developed by the National Institutes of Health, an agency dependent on the US Department of Health in the 1990s, the DASH diet ("Dietary Approaches to Stop Hypertension") is recommended by the American Heart Association, the reference organization for cardiovascular disease across the Atlantic. Its goal: to lower blood pressure. Hence the priority advice: don't exceed 4 to 6g of

 salt per day. A recommendation close to that of our National Healthy Nutrition Program which advises not to exceed 5 to 6 g ... To modify the intake, it is necessary to limit industrial foods (commercial soups, ready meals, ready-made sauces ...) and simple homemade salt Dishes compensated with herbs Fresh and spicy. In general, the DASH diet is close to the "Mediterranean" and "vegetarian" diets, which also favor fiber and foods rich in antioxidants. In addition, it is not too harsh, although it is necessary to take care of the quantities, it is rather diverse.

Allowed foods:

. Fresh fruits and vegetables

. Pulses (lentils, etc.)

. Whole grain foods

. Skimmed or semi-skimmed dairy products.

. Poultry

. fish

. nuts

Foods not recommended:

. Red meat and cold meat

. Smoked fish and meat.

. fatty substances

. Sweets and sugary drinks

. Industrial ready meals

. Mustard, ketchup, relish, BBQ sauce.

Like all healthy diets, the DASH diet includes a healthy lifestyle, which begins with not smoking, limiting alcohol and exercising regularly. If it promotes weight loss, lowers blood pressure and bad cholesterol levels, and regulates blood sugar ... There is a downside: it lacks good essential fats, including omega 3. However, everyone can be deceived by good health ideas for this Diet! In fact, we all have an interest in adjusting salt, sugar and industrial dishes, increasing vegetables / legumes and fruits: they are good for health as well as for the line.


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