Guide To The Best Diets For Weight Loss

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet focuses on foods with calcium and potassium that can help patients lower their blood pressure. Sodium intake on the DASH diet is limited to 1,500 to 2,300 milligrams per day, and total fat is minimized. Studies demonstrate patients who follow the DASH diet can reduce their systolic blood pressure by up to fourteen points, and this approach is recommended by major health organizations as a way to prevent osteoporosis, cardiovascular disease, stroke, cancer, and diabetes.

The DASH diet includes six to eight servings of grains each day, and patients are also encouraged to eat at least four to five servings of vegetables and fruits per day. Two to three daily servings of low-fat dairy products are allowed, and up to six ounces of meat, poultry, or fish are permitted each day. Sweets, nuts, legumes, and seeds should be limited to five servings a week. Popular meal items on the DASH diet include tuna sandwiches made with wholewheat bread, oatmeal with bananas, low-fat chocolate pudding, and lean chicken with broccoli and carrots.