Antoaneta Sawyer, PhD
Another "metabolic syndrome friendly" diet is the Dietary Approaches to Stop Hypertension diet also known as the " DASH diet." This is maybe one of the most rigorously researched diets than anyone else in the scientific literature. (Source, DASH diet) The influence of a diet on blood pressure monitoring results is studied by Djousse et al., 2006 ( Source, AHA)
The National Heart, Lung, and Blood Institute (NHLBI) started in a joint venture manner a huge multi-centered, well randomized, outpatient version of a study across the US nation, involving Harvard School of Public Health, Johns Hopkins University, Duke University, Kaiser Permanente Center for Health Research, and Pennington Biomedical Research Center (1993- 1997). As a result of this research the diet (DASH) approach was officially recommended by the NHLBI, as part of the National Institutes of Health (NIH) to control blood pressure and to help maintaining stable weight. (Source, Wiki)
One of the main and most specific DASH diet features is to limit the intake of sodium in the general diet. The diet is proven to help lower hypertension (elevated blood pressure) what name it- Dietary Approaches to Stop Hypertension (DASH). The diet is proven to reduce systolic blood pressure by 11mm Hg and diastolic blood pressure by 6 mm HG in hypertensive patients and systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with normal blood pressure. (Source, Wiki and EHow)
DASH diet was also found to reduce and stabilize blood glucose and to reduce blood lipids, what makes her good and reliable choice of a diet in case of metabolic syndrome and obesity. The emphasis is on good eating habits, by encouraging the consumption of nuts, whole grains, fish, poultry, fruits and vegetables, while lowering the consumption of red meats, sweets, and sugary foods and beverages. Generally, the diet is focused on the replacement of "junk food" and highly processed food pattern (a typical western diet) with home cooked healthy alternatives. So this is in fact another option for someone who is overweight or obese and has metabolic syndrome.
DASH diet is highly abundant in lean protein, fruits and vegetables, whole grains and low-fat dairy option. It is also rich in potassium, magnesium, and calcium, as well as protein and fiber. DASH diet consists of lean protein, 8-10 fruits and vegetables, low-fat dairy, whole grains, and about 25 percent of the total daily calories come from good fats, like olive and canola oil. In general the diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains.
Actually, DASH diet is a good prototype-example of a low GI diet and also one of the best diets for prediabetes, obesity with hypertension and metabolic syndrome as it has been tested and proven to significantly lower blood pressure and lipid levels, and to improve glucose intolerance. It can be compared also with the Mediterranean diet as it requires 8-10 fruits, vegetables and fiber in the diet. (Source, ADA)
What can compare DASH to the Low GI diet is that all the fruits and vegetables must be with low glycemic index. It is high in fruits and vegetables and whole grains - plus, it recommends a certain amount of low-fat dairy and lean protein pretty much alike the Mediterranean diet. You may learn more about the DASH diet specifics by reading the NIH guidebook (2009) termed "Your Guide to lowering your Blood Pressure with DASH." The manual offers healthy food alternatives and their nutritional value, as well as meal plans and exact proportions of macronutrients.
Photo credit: Flickr
Courtesy: Youtube.com
The National Heart, Lung, and Blood Institute (NHLBI) started in a joint venture manner a huge multi-centered, well randomized, outpatient version of a study across the US nation, involving Harvard School of Public Health, Johns Hopkins University, Duke University, Kaiser Permanente Center for Health Research, and Pennington Biomedical Research Center (1993- 1997). As a result of this research the diet (DASH) approach was officially recommended by the NHLBI, as part of the National Institutes of Health (NIH) to control blood pressure and to help maintaining stable weight. (Source, Wiki)
One of the main and most specific DASH diet features is to limit the intake of sodium in the general diet. The diet is proven to help lower hypertension (elevated blood pressure) what name it- Dietary Approaches to Stop Hypertension (DASH). The diet is proven to reduce systolic blood pressure by 11mm Hg and diastolic blood pressure by 6 mm HG in hypertensive patients and systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with normal blood pressure. (Source, Wiki and EHow)
DASH diet was also found to reduce and stabilize blood glucose and to reduce blood lipids, what makes her good and reliable choice of a diet in case of metabolic syndrome and obesity. The emphasis is on good eating habits, by encouraging the consumption of nuts, whole grains, fish, poultry, fruits and vegetables, while lowering the consumption of red meats, sweets, and sugary foods and beverages. Generally, the diet is focused on the replacement of "junk food" and highly processed food pattern (a typical western diet) with home cooked healthy alternatives. So this is in fact another option for someone who is overweight or obese and has metabolic syndrome.
DASH diet is highly abundant in lean protein, fruits and vegetables, whole grains and low-fat dairy option. It is also rich in potassium, magnesium, and calcium, as well as protein and fiber. DASH diet consists of lean protein, 8-10 fruits and vegetables, low-fat dairy, whole grains, and about 25 percent of the total daily calories come from good fats, like olive and canola oil. In general the diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains.
Actually, DASH diet is a good prototype-example of a low GI diet and also one of the best diets for prediabetes, obesity with hypertension and metabolic syndrome as it has been tested and proven to significantly lower blood pressure and lipid levels, and to improve glucose intolerance. It can be compared also with the Mediterranean diet as it requires 8-10 fruits, vegetables and fiber in the diet. (Source, ADA)
What can compare DASH to the Low GI diet is that all the fruits and vegetables must be with low glycemic index. It is high in fruits and vegetables and whole grains - plus, it recommends a certain amount of low-fat dairy and lean protein pretty much alike the Mediterranean diet. You may learn more about the DASH diet specifics by reading the NIH guidebook (2009) termed "Your Guide to lowering your Blood Pressure with DASH." The manual offers healthy food alternatives and their nutritional value, as well as meal plans and exact proportions of macronutrients.
Photo credit: Flickr
Courtesy: Youtube.com
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