A Complete Overview and Meal Plan. High blood pressure affects more than 1. Unfortunately, this number is rising. In fact, a recent study found that the number of people with high blood pressure has doubled in the last 4. This is a serious health concern, as people who have high blood pressure are at a higher risk of health conditions like heart disease, kidney failure and stroke (2). Diet is thought to play a major role in the development of high blood pressure. This has led scientists and policy makers to develop specific dietary strategies to help reduce it (3, 4). This article is a detailed review of the DASH diet, which was designed to combat high blood pressure and reduce people’s risk of heart disease. What Is the DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet that’s often recommended to people who want to prevent or treat hypertension (high blood pressure) and reduce their risk of heart disease. The DASH diet focuses on fruits, vegetables, whole grains and lean meats. The diet was designed after researchers noticed that high blood pressure was much less common in those who followed a plant- based diet, such as vegans and vegetarians, than in meat eaters (5, 6). This led researchers to design a diet that provided liberal amounts of the nutrients that appeared to protect people against high blood pressure. The result was the DASH diet, which is high in fruits and vegetables and contains some lean protein sources like chicken, fish and beans. Baking Soda it contains so much sodium,it will damage your kidneys and give you high blood pressure! The theory behind the fat flush diet is that eating the correct combinations of foods and eating more often will increase the bodyThe diet is low in red meat, salt, added sugars and fat. It’s thought that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces the amount of salt they’re eating. The regular DASH diet program recommends that people eat no more than 2,3. The lower- salt version recommends that people eat no more than 1,5. Bottom Line: The DASH diet was designed to reduce high blood pressure. It’s rich in fruits, vegetables and lean proteins, but it restricts red meat, salt, added sugars and fat. The DASH Diet Lowers Blood Pressure. Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. It’s counted in two numbers: Systolic pressure: The pressure in your blood vessels when your heart beats. Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest. Normal blood pressure for adults is a systolic pressure below 1. Hg and a diastolic pressure below 8. Hg. This is normally written with the systolic pressure written above the diastolic pressure, like this: 1. People with a blood pressure reading of 1. Interestingly, the DASH diet has been shown to lower blood pressure in both healthy people and those who already have high blood pressure. In fact, the greatest reductions in blood pressure were seen in people with the lowest intakes of salt (9). These low- salt DASH diet results were most impressive in people who already had high blood pressure, reducing it by an average of 1. Fat Loss via Better Science and Simplicity. It is possible to lose 20 lbs. Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of. In people with normal blood pressure, it reduced blood pressure by three points (5). This is in line with other studies that have found that restricting salt intake can reduce blood pressure, especially in those who have high blood pressure (1. However, it’s important to note that a decrease in blood pressure does not always translate to a decreased risk of heart disease or death (1. Bottom Line: Following a DASH dietary pattern is effective at lowering blood pressure, especially in people who already have high blood pressure. Can You Lose Weight on the DASH Diet? The DASH diet has been shown to reduce blood pressure, regardless of whether people lose weight or not. However, if you already have high blood pressure, chances are you have been advised to lose weight. This is because the more you weigh, the higher your blood pressure is likely to be (1. Additionally, losing weight has been shown to lower blood pressure (1. Some studies have shown that people can lose weight on the DASH diet (1. However, those who have lost weight on the DASH diet have been in a controlled calorie deficit, meaning they were told to eat fewer calories than they were using. Given that the DASH diet cuts out lots of high- fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously restrict their intake (2. Either way, if you want to lose weight on the DASH diet, you’ll still need to reduce your calorie intake so you’re taking in fewer calories than you are using up. Bottom Line: The DASH diet could help you lose weight. However, for weight loss to occur, you still have to make sure you’re eating fewer calories than you’re burning. Other Potential Health Benefits. It’s well documented that the DASH diet can help lower blood pressure. However, the diet has additional benefits. Best Restaurants for Low Sodium Eating out on diuretics. When eating out and reducing sodium at the same time, it. Diet for the Renal Patient In patients with chronic kidney disease or/on dialysis, the purpose of this diet is to maintain a balance of electrolytes, minerals, and. I have been how to buy viagra in philippines on your reflux diet for several months with excellent results. Here are some recorded benefits of the DASH diet: Decreases cancer risk: A recent review found that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer (2. Lowers metabolic syndrome risk: Some studies have shown that the DASH diet reduces your risk of developing metabolic syndrome by up to 8. Some studies have also shown that it can improve insulin resistance (2. This is because, in general, eating more fruits and vegetables is linked to a reduced risk of disease (2. Bottom Line: A DASH dietary pattern could reduce your risk of some cancers, diabetes, heart disease and metabolic syndrome. Does the DASH Diet Work for Everyone? One of the key findings of DASH diet studies was that the greatest reductions in blood pressure were seen in those with the lowest intakes of salt. While this is interesting, the benefits of salt restriction on health and lifespan are not clear cut. For people with high blood pressure, reducing salt intake has been shown to significantly affect blood pressure (6). This could partly be explained by the theory that some people are “salt sensitive,” meaning some people are more sensitive to salt and that it has a greater effect on their blood pressure (3. Further salt restriction, as advised on the DASH diet, may only be beneficial for people who are “salt sensitive” and have high blood pressure. Restricting Salt Too Much Is Not Good for You. Eating too little salt has been linked to health problems, such as an increased risk of heart disease, insulin resistance and fluid retention. The low- salt version of the DASH diet recommends that people eat no more than 1,5. However, it’s currently unclear whether there are any benefits to reducing salt intake this low, even in people with high blood pressure (3. In fact, a recent review found that the current evidence doesn’t show a link between salt intake and the risk of death from heart disease. This is despite the fact that lowering salt intake caused a modest reduction in blood pressure (1. Overall, most people eat too much salt. This means lowering your salt intake from very high amounts of 9. Bottom Line: Although reducing salt intake from processed foods is beneficial for most people, eating too little salt may also be harmful. What to Eat on the Diet. The DASH diet doesn’t list specific foods to eat. Instead, it recommends a dietary pattern that focuses on the number of servings of different food groups. The number of servings you can eat depends on how many calories you need to eat to achieve your goals. Below is an explanation of the number of servings you should be aiming for, based on a 2,0. This includes broccoli, carrots, cauliflower, green beans and cabbage, to name a few. Examples of a serving include: 1 cup of raw, leafy vegetables like spinach or kale. Fruits: 4. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango. Examples of a serving include: 1 medium fruit or 1/4 cup of dried fruit. Dairy Products: 2. Examples include skim milk and low- fat cheese and yogurt. Examples of a serving include: 1 cup of low- fat milk or yogurt. Lean Chicken, Meat and Fish: 6 or Fewer Servings per Day. Choose lean cuts of meat and try to eat a serving of red meat only occasionally, no more than once or twice a week. These include margarines and oils like canola, corn, olive or safflower. They also recommend you choose low- fat mayonnaise and light salad dressing. Examples of a serving include: 1 teaspoon of soft margarine. Candy and Added Sugars: 5 or Fewer Servings per Week. Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda and table sugar. The DASH diet also requires you to limit unrefined sugars and alternative sugar sources, like agave nectar. Examples of a serving include: 1 tablespoon of sugar. Bottom Line: The DASH diet does not list specific foods to eat. Instead, it’s a dietary pattern focused on servings of food groups. The DASH Diet: A Sample Menu for One Week. Here’s an example of a one- week DASH diet meal plan based on 2,0. Monday. Breakfast: 1 cup (9. Snack: 1 medium apple and 1 cup (2. Lunch: Tuna and mayonnaise sandwich made with 2 slices of whole grain bread, 1 tablespoon of mayonnaise, 1. Snack: 1 medium banana. Dinner: 3 ounces (8. Served with 1 cup (1. Tuesday. Breakfast: 2 slices of whole wheat toast with 1 teaspoon of margarine and 1 tablespoon of jelly or jam. Snack: 1 medium banana. Lunch: 3 ounces (8. Snack: 1/2 cup (3. Snack: 1 medium orange. Lunch: 2 slices of whole wheat bread, 3 ounces (8. Snack: 4 whole grain crackers with 1. Snack: 1 medium banana. Lunch: Salad made with 4. Snack: 1/2 cup (3. Dinner: 3 ounces (8. Friday. Breakfast: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup (3. Snack: 1 medium apple. Lunch: 2 slices of whole wheat toast, 1 tablespoon of low- fat mayonnaise, 1. Snack: 1 cup of fruit salad. The meal plan above is just one example of what a week on the diet could look like. How to Make Your Diet More DASH- Like. Veganism - Wikipedia. Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. Dietary vegans (or strict vegetarians) refrain from consuming animal products, not only meat but also eggs, dairy products and other animal- derived substances. At first he used it to mean . More vegan stores opened, and vegan options became increasingly available in supermarkets and restaurants in many countries. In Massachusetts Amos Bronson Alcott, father of the novelist Louisa May Alcott, opened the Temple School in 1. Fruitlands in 1. 84. The Vegetarian Society .. Wheldon's No Animal Food: Two Essays and 1. Recipes, was published in London in 1. There were regular discussions about it in the Vegetarian Messenger; it appears from the correspondence pages that many opponents of veganism came from within the vegetarian community. This lent support to the vegan position, although Gandhi himself drank goat's milk. This became the predominant view of the Vegetarian Society, which in 1. When the request was turned down, Donald Watson, secretary of the Leicester branch, set up a new quarterly newsletter in November 1. They suggested allvega, neo- vegetarian, dairyban, vitan, benevore, sanivores and beaumangeur. Those in attendance were Donald Watson, Elsie B. Henderson, Alfred Hy Haffenden, Paul Spencer and Bernard Drake, with Mme Pataleewa (Barbara Moore, a Russian- British engineer) observing. Henderson, and Aids to a Vegan Diet for Children by Kathleen V. In 1. 94. 7 Watson wrote: . Jay Dinshah founded the American Vegan Society (AVS), linking veganism to the concept of ahimsa, . Mc. Dougall, Michael Greger and biochemist T. Colin Campbell, argued that diets based on animal fat and animal protein, such as the Western pattern diet, were detrimental to health. Dean Ornish's Program for Reversing Heart Disease (1. Articles on veganism were viewed more during this period than articles on vegetarianism in the English, French, German, Portuguese, Russian and Spanish Wikipedias.! Food declared that it had become . According to the latter, 7. Dietary vegans might use animal products in clothing (as leather, wool, and silk), toiletries and similar. Vegans reject the commodification of animals. Some of these are chemical compounds that can be derived from animal products, plants, or petrochemicals. Allantoin, lactic acid, retinol and squalene, for example, can be vegan. These products and their origins are not always included in the list of ingredients. They avoid certain vaccines; the flu vaccine, for example, is usually grown in hens' eggs, although an effective alternative, Flublok, is widely available in the United States. Non- vegan items acquired before they became vegan might be donated to charity or used until worn out. Some vegan clothes, in particular leather alternatives, are made of petroleum- based products, which has triggered criticism because of the environmental damage involved in their production. Ethical vegans avoid them on the premise that their production causes animal suffering and premature death. In egg production, most male chicks are culled because they do not lay eggs. Female calves are separated from their mothers within 2. Male calves are slaughtered at birth, sent for veal production, or reared for beef. Tofu comes in a variety of textures, depending on water content, from firm, medium firm, and extra firm for stews and stir- fries; to soft or silken for salad dressings, desserts, and shakes. Soy is also eaten in the form of tempeh and texturized vegetable protein (TVP); also known as textured soy protein (TSP), the latter is often used in pasta sauces. Almond milk is lower in dietary energy, carbohydrates and protein. Babies who are not breastfed may be fed commercial infant formula, normally based on cows' milk or soy. The latter is known as soy- based infant formula or SBIF. The recommendation is three or more servings a day of fruit (one of them high in vitamin C, such as citrus fruit, melon or strawberries); two or more of protein- rich legumes (such as soybeans, which can be consumed as soy milk, tofu or tempeh); five or more of whole grains (corn, barley, rice and wheat in products such as bread or cereal); and four or more of vegetables. My. Plate is divided into five groups: grains, vegetables, fruits, dairy products (or calcium- fortified soymilk), and protein. The protein includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds. A raw vegan diet includes vegetables, fruits, nuts, grain and legume sprouts, seeds and sea vegetables. There are many variations of the diet, including fruitarianism. Vegans obtain all their protein from plants, omnivores usually a third, and ovo- lacto vegetarians half. Combinations that contain high amounts of all the essential amino acids include rice and beans, corn and beans, and hummus and whole- wheat pita. A deficiency can lead to megaloblastic anaemia and nerve damage. Vegetarians should thus take preventive measures to ensure adequate intake of this vitamin, including regular consumption of supplements containing B1. Plants not washed properly may contain B1. Animals obtain it by eating contaminated plants, other animals, or their own faeces, and become sources of B1. The mouth is another source, but in small amounts and possibly analogue (not biologically active). Tempeh, a fermented soybean food, is cited as another source, perhaps because of contamination during production. Ninety- nine percent of the body's calcium is stored in the bones and teeth. Plant sources include broccoli, turnip, bok choy and kale; the bioavailability of calcium in spinach is poor. The study found that vegans consuming at least 5. Without it bones can become thin and brittle; together with calcium it offers protection against osteoporosis. Vitamin D is produced in the body when ultraviolet rays from the sun hit the skin; outdoor exposure is needed because UVB radiation does not penetrate glass. It is present in salmon, tuna, mackerel and cod liver oil, with small amounts in cheese, egg yolks and beef liver, and in some mushrooms. People with little sun exposure may need supplements. The extent to which sun exposure is sufficient depends on the season, time of day, cloud and smog cover, skin melanin content, and whether sunscreen is worn. According to the National Institutes of Health, most people can obtain and store sufficient vitamin D from sunlight in the spring, summer and fall, even in the far north. They report that some researchers recommend 5. Tanning beds emitting 2. Cholecalciferol (D3) is synthesized in the skin after exposure to the sun, or consumed in the form of animal products; when produced industrially it is taken from lanolin in sheep's wool. Ergocalciferol (D2) is derived from ergosterol from UV- exposed mushrooms or yeast and is suitable for vegans. Conflicting studies have suggested that the two forms may or may not be bioequivalent. This is particularly true of anyone with hemochromatosis, a relatively common condition that can remain undiagnosed. Coffee and some herbal teas can inhibit iron absorption, as can spices that contain tannins (turmeric, coriander, chillies, and tamarind). The study concluded that there was no effect of vegan diets overall on all- cause mortality, cancer mortality, cerebrovascular disease or cardiovascular- disease- related mortality. The effects also disappeared when specific cancers were analysed. Vegans tend to be thinner, with lower serum cholesterol and lower blood pressure. Vegans might be at risk of low bone mineral density without supplements. They indicate that vegetarian diets may be more common among adolescents with eating disorders, but that its adoption may serve to camouflage a disorder rather than cause one. The Australian National Health and Medical Research Council similarly recognizes a well- planned vegan diet as viable for any age. Attention should be given to nutrient intake, particularly protein, vitamins B1. D, essential fatty acids, iron, zinc and calcium. Animal ingredients are ubiquitous because they are cheap. After animals are slaughtered for meat, the leftovers are put through the rendering process, and some of that material, particularly the fat, ends up in toiletries. Common ingredients include tallow in soap, and collagen- derived glycerine, used as a lubricant and humectant in many haircare products, moisturizers, shaving foams, soaps and toothpastes. Stearic acid is a common ingredient in face creams, shaving foam and shampoos; as with glycerine, it can be plant- based but is usually animal- derived. Lactic acid, an alpha- hydroxy acid derived from animal milk, is used in moisturizers, as is allantoin, from the comfrey plant or cows' urine, in shampoos, moisturizers and toothpaste. The British Vegan Society's sunflower logo and PETA's bunny logo mean the product is certified vegan, which includes no animal testing. The leaping- bunny logo signals no animal testing, but it might not be vegan. Its website contains a list of certified products. Most leather clothing is made from cows' and calves' skins, but the skin of sheep, goats, horses and pigs is also used. Less common skins include those from kangaroos, elephants, zebras, seals, crocodile and deer. Vegans regard the purchase of leather, particularly from cows, as financial support for the meat industry. Divisions within animal rights theory include the utilitarian, protectionist approach, which pursues improved conditions for animals, and rights- based abolitionism, which seeks to end human ownership of non- humans. Abolitionists argue that protectionism serves only to make the public feel that animal use can be morally unproblematic (the . The right of subjects- of- a- life not to be harmed can be overridden by other moral principles, but Regan argues that pleasure, convenience and the economic interests of farmers are not weighty enough.
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