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Thread: DASH Diet Benefits For Hypertension & Weight Loss

  1. #1

    Default DASH Diet Benefits For Hypertension & Weight Loss

    DASH Diet Benefits For Hypertension & Weight Loss

    Some of the most important health benefits of the DASH diet include its ability to lower blood pressure, aid in weight loss efforts, boost heart health, prevent certain cancers, slow the progress of osteoporosis, protect your kidneys, and help you to avoid diabetes.

    The DASH Diet
    There seem to be a great number of diets and fads out there that promise to deliver a wide range of health benefits, and while many of them are unproven, the DASH Diet (Dietary Approaches to Stop Hypertension) has drawn quite a bit of attention and popularity, as well as sponsorship from the American Heart Association and the US Guidelines for the treatment of high blood pressure. Essentially, the DASH Diet was originally conceived as a way to lower blood pressure (hypertension) but has since been recognized as being beneficial for a wide array of health concerns. The diet is based on consuming a diet that is high in fruits and vegetables, protein, nuts, beans, seeds, whole grains, and heart-healthy fats.

    Initially, the diet included a number of starchy foods that were considered “empty” carbohydrates, but the diet has been updated since then and has proven to have even better results, replacing those empty carbs with foods rich in protein and good fats. The diet is also high in fiber foods and provides the proper balance between sodium, vitamins, and minerals to improve hypertension in the body. Given the wide popularity of the DASH Diet, perhaps we should see why it has received so much attention.



    Health Benefits Of The DASH Diet
    Let’s take a closer look at the many health benefits of the DASH Diet.

    Lowers Blood Pressure
    The original intention of the diet was to lower hypertension, as the name implies, and it does this by closely monitoring your intake of salt, which can significantly increase blood pressure. The diet also helps to balance the level of cholesterol and dangerous fats in your system, thus preventing atherosclerosis, which can tighten arteries and boost blood pressure, thus putting a strain on the cardiovascular system.

    Weight Loss Efforts
    Although the diet wasn’t designed for weight loss, that is certainly one of the side effects, namely because of the elimination of empty carbs, which provide empty calories and increase glucose instability within the body, which can lead to diabetes. By focusing on vegetables, fruits, protein, and heart-healthy fats, you can quell your hunger, reduce caloric intake, and cut back on obesity.

    Heart Health
    The reason that blood pressure is so dangerous is due to its impact on the heart. By putting excess strain on the blood vessels and arteries of the cardiovascular system, high blood pressure can significantly increase your chances of strokes and heart attacks. Furthermore, the high-fiber diet and balanced cholesterol levels will cut down on plaque build-up in the heart, which lowers the chances of heart disease and other complications in that vital organ system.

    Prevents Osteoporosis
    The composition of the DASH Diet means a high content of calcium, protein, and potassium, all of which are essential for preventing or slowing the onset of osteoporosis. By helping to build strong bones, the food of the DASH Diet, such as milk, lean proteins, grains, leafy vegetables, and fruits, all contribute to the large concentration of these nutrients. If you want to build strong bones while also reaping all these other benefits, then subscribing to the DASH Diet is a very good idea.

    Kidney Health
    The DASH Diet has been directly linked to the prevention of kidney stones, which can be very painful and compromise the proper function of the organ. The composition of the diet prevents the excess deposits of minerals that lead to kidney stones. High sodium intake is also a common factor that leads to kidney failure, as it can dehydrate the body and overwork the kidneys. The National Kidney Foundation has stated the potential value of the DASH Diet for those at high risk of kidney failure. However, if you already suffer from a chronic kidney disease, you require a more controlled diet and should speak with your doctor before adopting any new diet.

    Prevents Cancer
    One of the other side benefits of the DASH Diet is its undeniable impact on certain cancers. The high content of fruits, vegetables, and whole grains means a high concentration of fiber, vitamins, and antioxidants, which can prevent the impact of free radicals – the byproducts of cellular respiration that can cause mutation in healthy cells and lead to the spread of cancer.

    Diabetes Care
    By eliminating the empty carbohydrates and starchy foods from your diet, as in the revised version of the DASH Diet, you can avoid the simple sugars that the body can easily absorb and send into the bloodstream. This can mess with the body’s glucose and insulin levels, which can lead to diabetes, in some cases. Diabetes is a precursor of everything from obesity and cancer to heart disease.

    A Final Word of Warning: If you suffer from a chronic disease, it is important to speak with your medical professional or a nutritionist before making any drastic changes to your diet. Nutrition is a key factor for all health concerns, but changing your diet can be disastrous unless done carefully.

    References
    http://jamanetwork.com/journals/jama...bstract/415515
    http://www.sciencedirect.com/science...0282239900423X
    http://www.nejm.org/doi/full/10.1056...00101043440101
    http://hyper.ahajournals.org/content/41/3/422.short
    http://jamanetwork.com/journals/jama...bstract/414155
    http://jn.nutrition.org/content/133/10/3130.short
    http://jasn.asnjournals.org/content/20/10/2253.short
    http://ajcn.nutrition.org/content/92/6/1429.short
    http://care.diabetesjournals.org/con...2/8/1434.short
    https://www.organicfacts.net/health-...nesignal4jan18



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  3. #2

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    Salt cannot raise your blood pressure because it passes freely from the blood into the inter-cellular fluid. The blood protein albumin is the smallest and most prevalent substance in the blood that does not pass through blood vessel walls so it is the controller of blood pressure. The ONLY cause of chronic high blood pressure is low blood volume caused by dehydration. Dehydration causes salt retention to increase the volume of extra-cellular fluid (including blood) and vascular constriction to reduce blood flow to extremities and raise the blood pressure at vital areas so water can reach the most important dehydrated cell interiors.

    Source: Clinical chemistry in Diagnosis and Treatment, and several water books by Dr F.. Batmanghelidj.

  4. #3

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    You cannot recommend fruit as a main diet staple and claim to be eliminating sugar from the diet when fruit is not only sugar but half or more liver destroying fructose.
    Member of Ron Paul Forums Double Flat Tariff Only Society - Working towards eliminating all the foreign producer/outsource subsidizing internal federal taxes in favor of an across the board flat tariff applied equally to every country and every product.

  5. #4

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    "Humans produce no enzyme that can breakdown cellulose, thus cellulose (fiber) cannot be considered a food for humans". source: Human Physiology Textbook

    Fiber is dehydrating and causes mineral loss. Constipation is caused by dehydration, fiber only works against constipation by drawing more water from other areas of your dehydrated body to flush out the fiber, causing further dehydration.

  6. #5

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    It is not mutations that cause cancer, it is the inability to respirate oxygen causing the cell to increase anaerobic fermentation of sugar which causes the mutation. Increasing sugar levels by eating fruit feeds cancer. The glycolization (sugar coating) of proteins caused by high sugar levels probably caused the respiration problem to begin with.

  7. #6

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    ^^^All excellent points.

    I was thinking as far as sugar was concerned it more of the refined type? Fruit with high antioxidants would help fight certain cancers, no? Also fruits rich in potassium helps to lower hypertension. Pure unadulterated Pomegranate Juice is an excellent source of bioactive phytochemicals with antioxidanant abilities to lower inflammation and is a good protection for the heart. (Source: 1, 2, 3, 4)


    As far as salt, I agree, Natural salt does not cause hypertension, your body needs it to survive. Now table salt is a totally different ball game. (Sources: 1, 2, 3)

    Also as far as fiber; I think that would depend on what type of fiber. Psyllium Husk (Plantago ovata) is one of the best forms of fiber to help constipation. It's a bulking fiber and a prebiotic. It is a naturally natural laxative, and very gentle. Among the many good things Psyllium Husk does is lower hypertension. (Sources: 1, 2, 3)
    Last edited by donnay; 01-07-2018 at 11:49 AM.

  8. #7

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    Quote Originally Posted by sratiug View Post
    You cannot recommend fruit as a main diet staple and claim to be eliminating sugar from the diet when fruit is not only sugar but half or more liver destroying fructose.
    You can, and they did

    They probably recommend whole fruit as opposed to sweet fruit juices, which comes with a lot of fiber and limits the amount of fructose you consume. It also recommends many other foods as primary staples, so you aren't just supposed to eat fruit all day.

    The point is you are supposed to eat some fruit, it's good for you, but you're not supposed to concentrate the sugars into juice and drink too much or add a bunch of cane sugar to your diet on top of that.
    "He's talkin' to his gut like it's a person!!" -me
    "dumpster diving isn't professional." - angelatc


    "Each of us must choose which course of action we should take: education, conventional political action, or even peaceful civil disobedience to bring about necessary changes. But let it not be said that we did nothing." - Ron Paul

    "Paul said "the wave of the future" is a coalition of anti-authoritarian progressive Democrats and libertarian Republicans in Congress opposed to domestic surveillance, opposed to starting new wars and in favor of ending the so-called War on Drugs."

  9. #8

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    Quote Originally Posted by donnay View Post
    ^^^All excellent points.

    I was thinking as far as sugar was concerned it more of the refined type? Fruit with high antioxidants would help fight certain cancers, no? Also fruits rich in potassium helps to lower hypertension. Pure unadulterated Pomegranate Juice is an excellent source of bioactive phytochemicals with antioxidanant abilities to lower inflammation and is a good protection for the heart. (Source: 1, 2, 3, 4)


    As far as salt, I agree, Natural salt does not cause hypertension, your body needs it to survive. Now table salt is a totally different ball game. (Sources: 1, 2, 3)

    Also as far as fiber; I think that would depend on what type of fiber. Psyllium Husk (Plantago ovata) is one of the best forms of fiber to help constipation. It's a bulking fiber and a prebiotic. It is a naturally natural laxative, and very gentle. Among the many good things Psyllium Husk does is lower hypertension. (Sources: 1, 2, 3)
    Fiber Is Your Food Foundation

    By Dr. Mercola

    Most people, Americans in particular, need to eat more fiber. The evidence suggests a high-fiber diet can help manage your weight,1 which impacts over two-thirds of the population. Even more importantly, researchers have discovered that short-chain fatty acids produced by bacteria that feed on plant fiber are major epigenetic communicators. In other words, they actually communicate with your DNA, thereby providing protection against a number of different diseases.2,3,4

    Studies have also confirmed that high-fiber diets help reduce your risk of premature death from any cause5 — a side effect linked to a reduction in chronic disease risk. When it comes to boosting your fiber intake, be sure to focus on eating more vegetables, nuts and seeds, not grains, as grains tend to promote insulin and leptin resistance.

    Also, research confirms that in order to work, the fiber must be unprocessed.6,7 Processed supplement fiber such as inulin powder does not provide gut bacteria with what they need. It’s far better to use a supplement that is processed from sunchokes (Jerusalem artichokes) that inulin is typically extracted from.

    Organic whole husk psyllium is a great fiber source, as are sunflower sprouts and fermented vegetables, the latter of which are essentially fiber preloaded with beneficial bacteria. Flax, hemp and chia seeds are other excellent fiber sources.

    Different Types of Fiber
    There are two main types of dietary fiber: soluble and insoluble. Ideally, you need both on a regular basis. Digestive-resistant starches can be considered a third type of fiber, differentiated from insoluble fiber by the fact that many of their benefits result from the fermentation process that occurs as they move through your large intestine.8

    • Soluble fiber, found in cucumbers, blueberries, beans and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control. Soluble fiber also hinders the break down and digestion of dietary cholesterol, which can help normalize your cholesterol level.

    Likewise, it slows down the rate at which other nutrients are digested, including carbs, so they're not as likely to raise your blood sugar. Some foods rich in soluble fiber also help feed good bacteria in your gut.

    • Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery and carrots, does not dissolve and stays basically intact as it moves through your colon. By adding bulk to your stool, it helps food to move through your digestive tract more quickly for healthy elimination.

    Insoluble fiber is also sometimes called roughage, a term that, to a degree, describes its function. As it moves through your colon, it helps move along food particles that may tend to adhere to the sides. Food that remains stuck to your colon may cause bloating, pain and constipation, as well as other problems.

    • Digestive-resistant starch. To this we may also add digestive-resistant starches, found in chilled, cooked potatoes,9 seeds, tapioca starch and unripe tropical fruits such as banana, papaya and mango. These naturally-occurring resistant starches are basically low-viscous dietary fibers. Like insoluble fiber, digestive-resistant starch is not broken down as it travels through your digestive tract and therefore adds bulk to your stool. They’re also powerful prebiotics.

    By slowly fermenting in your large intestine, they feed gut bacteria that support optimal health. Best of all, they don't spike your blood sugar the way the completely ripened fruit would do, so they're also much more likely to improve insulin regulation.10,11

    Why Add More Fiber to Your Diet?
    Dietary fiber basically slows down your digestion and fills up space in your stomach and intestines, both of which will help manage your portion sizes and help you feel fuller longer. But that’s hardly the sole reason to eat more fiber. More importantly, all three types of fiber help nourish a healthy gut microbiome and serve to decrease your risk of several health-compromising conditions, including heart disease and diabetes, along with a number of gut-related health problems.

    One study showed that for every 10 grams of fiber you add to your overall fiber intake, you lower your risk for all-cause mortality by 10 percent.12 Another study13 published in 2014 produced similar results. Here, every 10-gram increase of fiber intake was associated with a 15 percent lower risk of mortality, and those who ate the most fiber had a 25 percent reduced risk of dying from any cause within the next nine years compared to those whose fiber intake was lacking.

    A report14 funded by the Council for Responsible Nutrition Foundation found that were U.S. adults over the age of 55 with heart disease to take psyllium dietary fiber daily, it could save nearly $4.4 billion a year. These cost savings are largely related to an 11.5 percent reduction in coronary heart disease-related medical events.

    Researchers have also found that low-fiber diets can have generational effects by passing on an impoverished gut flora to your children. The study15,16 in question found that low-fiber diets cause “waves of extinction” in the gut of mice, and that this altered gut flora gets passed on to offspring. As much as 60 percent of the microbe species suffered severe decline in the low-fiber group.

    In some cases, their numbers remained low even after the mice were again given high-fiber meals, suggesting it can be quite difficult to repopulate certain gut bacteria once they’ve been severely diminished. Each successive generation of offspring in the low-fiber group also ended up with less diversity than their parents, suggesting the problem is compounded over generations.

    Continued...






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