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Should You Try the DASH Diet?

By Stepy Kamei

Every so often it seems that a new cycle of diet fads and trends come along. Some are debunked or forgotten about as quickly as they arrived. However, some dietary plans do end up proving their worth, and turn out to have true staying power within society. One of the newest diets which may fall under this category is the DASH diet. This particular dietary plan, which stands for Dietary Approaches to Stop Hypertension, was originally created to help people lower their high blood pressure levels. However, it may be beneficial to people who don't necessarily suffer from high blood pressure either.

What Does the DASH Diet Involve?

This particular dietary plan aims to be heart-healthy, with a very specific aim of cutting back a person's intake of sodium. Consuming large amounts of sodium -- which unfortunately is easy to do in the typical Western diet -- can push people into hypertension territory. The DASH diet encourages limiting sodium intake to between 1500 and 2300 milligrams (mg) per day. 

Fruits and vegetables should be incorporated into every meal within the DASH dietary guidelines. Low-fat dairy, whole grains, and lean proteins such as fish, poultry, and nuts are also important to rouding out the DASH diet.

 How Can You Incorporate DASH Into Your Dietary Routine?

You may not feel it's necessary to ascribe to this dietary routine, but you can certainly benefit from adding elements of it into your meal plans. Healthcare and nutritional experts are always encouraging their clients to reduce their sodium intake because many Western foods are high in salt content as a means of preserving taste and flavor.

  • Focus on adding more fresh and whole foods into your diet in order to easily cut back on preserving agents such as salt and sugar
  • Make a lean protein, such as salmon or chicken, the main dish of each meal
  • Add plenty of fresh steamed vegetables and in-season fruit to the side 

To further flush out the salt in your meals, make sure you're staying hydrated. Many of us are often dehydrated without even realizing it! Water is the only beverage which can truly replenish us, so don't rely solely on tea, coffee, or juice to do so. Keep a full water bottle in your purse or your car at all times so you always have access to hydration.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic. 


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