DASH Diet - Diet Plan Outline

The following review was sent to chasefreedom.com by a former visitor:

The DASH (Dietary Approach to Stop Hypertension) Diet, based on a book of the same name by Thomas Moore, MD, was created by a team of physicians to test whether diet could provide a non-drug approach to treating hypertension. The diet is based on eating a combination of foods that naturally balance calcium, magnesium and potassium, while reducing sodium. The book introducing the diet says you will see changes in your blood pressure within two weeks.

Food group Daily Servings: (nutrient consummed)

Low-fat or fat-free dairy 2-3. (Calcium, potassium, magnesium and protein)
Vegetables 4-5. Potassium, magnesium and fiber
Fruits 4-5. Potassium, magnesium and fiber
Grains and grain products 7-8. Carbohydrates and fiber
Meat, Poultry and fish 2 or fewer. Protein and magnesium
Nuts, seeds and beans 4-5 per week. Magnesium, potassium, protein and fiber.
Fats and oils 2-3. This applies to added fat; all other food choices should be low-fat.
Sweets 5 per week. Make these treats low-fat whenever possible .

I not only saw changes in my blood pressure within two weeks -- I saw
significant changes 4 days after starting it, at my next doctor's appointment. The top number was down 12 points and the bottom number down 8 point. Best yet, I saw a two pound drop on the scale.

Two months into the diet, I had dropped 22 pounds and my blood pressure had gone from Stage II hypertension to high normal blood pressure. As I've continued on the diet, I have continued to drop 1-2 pounds a week and my blood pressure continues its downward trend. I now don't even think of being on a diet, but as just eating the way that I learned from this book.

The DASH diet offers 4 different levels to choose from, and a great deal of
flexibility in putting together meals. While I felt they could have given more
guidance on portion sizes for vegetarian meat-alternatives, the book is clear
and easy to read and follow. Best of all, you can read through chapters
explaining why it works and showing massive studies (8,000 people in one) that demonstrate the effectiveness of this diet. It may have the most scientifically validated claims in diet history.

Personally, I love the diet. It is rich in fruit, vegetables and whole grains
but also provides for plenty of protein, fat and even some sweets. There are no forbidden foods or food categories (except maybe salt). It is balanced, easy to follow while traveling, and easy to adapt to your personal food preferences. It is safe for kids (just choose the appropriate level), so you can easily serve one diet to the whole family. After years of dietary confusion, I now feel that I understand how to eat healthfully.