How To Lose Weight on the DASH Eating Plan

Sunday, August 17, 2014

The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods such as fruits and vegetables. You can make it lower in calories by replacing high-calorie foods with more fruits and vegetables—and that also will make it easier for you to reach your DASH eating plan goals. Here are some examples:


To increase fruits:

•  Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables:

• Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and a 1/2 cup serving of spinach. You’ll save more than 200 calories.
• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase lowfat or fat free dairy products:

• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll save about 110 calories.

And don’t forget these calorie-saving tips:

• Use lowfat or fat free condiments, such as fat free salad dressings.
• Eat smaller portions—cut back gradually.
• Choose lowfat or fat free dairy products to reduce total fat intake.
• Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are not always lower in calories than their regular versions. See box 11 on how to read and compare food labels.
• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
• Eat fruits canned in their own juice.
• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
• Drink water or club soda

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Easy methods to do for high blood pressure treatment

In case you have excessive blood pressure, you and your general practitioner ought to work collectively as a crew to cut back it. The two of you have to agree in your blood strain intention. Together, you will have to give you a plan and timetable for attaining your intention.

Monitoring your blood stress at home between visits to your medical professional can be valuable. You also could wish to bring a household member with you when you talk over with your doctor. having a loved ones member who is aware of that you've got high blood strain and who realize what you ought to do to decrease your blood strain by and large makes it less complicated to make the alterations in an effort to support you reach your goal.

Being bodily energetic is one of the fundamental things you are able to do to avert or control high blood strain. It additionally helps to shrink your hazard of coronary heart sickness.
It doesn�t take a lot of effort to come to be physically active. All you want is 30 minutes of average-level bodily pastime on most days of the week. Examples of such movements are brisk strolling, bicycling, raking leaves, and gardening.

Which you can even divide the half-hour into shorter durations of as a minimum 10 minutes each. For instance: Use stairs rather of an elevator, get off a bus one or two stops early, or park your car on the a ways finish of the lot at work. If you happen to already interact in half-hour of average-level bodily undertaking a day, that you may get introduced benefits through doing extra. Interact in a moderate-level pastime for an extended interval on a daily basis or interact in a more full of life undertaking.

Most men and women don�t need to see a health practitioner before they a reasonable-stage bodily endeavor. You will have to verify first with your medical professional if you have heart obstacle or have had a heart assault, in the event you�re over age 50 and are not used to moderate-stage physical pastime, if in case you have a loved ones historical past of heart ailment at an early age, or if in case you have every other severe health problem.







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measuring Waist to check your heart health

Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension.

Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes—two more risk factors for heart disease. 

Two key measures are used to determine if someone is overweight or obese. These are body mass index, or BMI, and waist circumference.

BMI is a measure of your weight relative to your height. It gives an approximation of total body fat—and that’s what increases the risk of diseases that are related to being overweight.

But BMI alone does not determine risk. For example, in someone who is very muscular or who has swelling from fluid retention (called edema), BMI may overestimate body fat. BMI may underestimate body fat in older persons or those losing muscle.

That’s why waist measurement is often checked as well. Another reason is that too much body fat in the stomach area also increases disease risk. A waist measurement of more than 35 inches in women and more than 40 inches in men is considered high.

If you need to lose weight, it’s important to do so slowly. Lose no more than 1/2 pound to 2 pounds a week. Begin with a goal of losing 10 percent of your current weight. This is the healthiest way to lose weight and offers the best chance of long-term success.

There’s no magic formula for weight loss. You have to eat fewer calories than you use up in daily activities. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.

One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do. It’s best to work out some combination of both eating less and being more physically active.

And remember to be aware of serving sizes. It’s not only what you eat that adds calories, but also how much. As you lose weight, be sure to follow a healthy eating plan that includes a variety of foods.