More than two thousand years ago, the Greek physician Hippocrates gave the following advice: “Let food be thy medicine and medicine be thy food.” We could do worse than follow his counsel today. With the right diet, you’ll find that it is much easier to maintain good health—and with physical well-being, comes the ability to enjoy a naturally high energy level and a positive frame of mind.
The DASH diet is perfect for anyone looking to improve overall health. If your goals include living longer, maintaining a healthful weight, and reducing your risk of suffering from heart disease, stroke, and other debilitating health problems, this method of eating will help you meet all of those goals.
Rigorous studies have shown that the DASH diet’s ability to lower blood pressure makes it ideal for maintaining heart health. Cardiovascular benefits include:
Because of its emphasis on plant-based foods and keeping excess salt, sugar, and saturated fat off your plate, the DASH diet reflects the health care community’s definition of the ideal diet for heart health.
When plant-based foods make up the bulk of an individual’s diet, the heart greatly benefits. Studies have shown that people who eat an abundance of fruits, vegetables, legumes, nuts, and other plant-based foods have a 20 percent lower risk of developing heart disease and a 27 percent reduced risk of dying of cardiovascular disease. Further research shows that each ten-gram increase in daily fiber intake is associated with an additional 27 percent reduction in risk of death from heart disease.
When you follow the DASH diet, you will be well within federal dietary intake guidelines—something that cannot be said about many other eating plans, and certainly not the standard American diet. When comparing methods of eating for optimal health, be sure to consider:
Many people who begin a plant-based diet worry about feeling less than satisfied after a meal. When it comes to producing feelings of fullness, the DASH diet is one of the best out there: Fruits, vegetables, and whole grains do a fantastic job of keeping you sated, as do the nuts, lean proteins, and low-fat dairy options you can enjoy while following this plan.
One of the reasons people enjoy and stick with the DASH diet is that nothing is really forbidden. No matter which foods are your favorites, you can work them into your eating plan, either by enjoying a small amount every now and then, or better yet, by learning to make treasured recipes healthier. If you are a vegetarian or vegan, or if you’d like to reduce your cholesterol and triglyceride levels even further, it’s very easy to substitute plant-based products such as tofu, tempeh, seitan, vegan cheeses, soy milk, and nut milks for those you’d rather not consume.