DASH Diet in India | Why Doctors Recommend DASH Diet | Best Healthy Diet for Weight Loss- Dr Prasoon

DASH Diet in India | Why Doctors Recommend DASH Diet | Best Healthy Diet for Weight Loss- Dr Prasoon


Hey, what’s up! Dr. Prasoon here. you might
have heard about the keto diet and I already made a video about keto diet. If
you have watched that video about keto diet you will find that I will not
recommend keto diet for any of my patients for weight loss. so the next
question is, which diet is recommended by doctors? The answer is Dash diet. Have
you heard about the Dash diet? In this video I will be talking everything that you
need to know about the Dash diet. This is dofody. The best online doctor
consultation platform in India. so let’s get started with this video. If you haven’t subscribed to our channel
yet, please do it right now, and when you do that please click on the
bell icon so that you do not miss out on any of our future videos. Dash diet is “D A S H” and it stands for Dietary Approaches to stop hypertension. Hypertension is
another name for high blood pressure. I have made several videos on high blood
pressure and you can find the links to all those videos in the description box
below. Now if you are thinking that the Dash diet is useful only for persons who are
suffering from high blood pressure, you are mistaken.
Because if you strictly follow the Dash diet you can not only keep your blood
pressure in the normal range, It will also help you prevent diabetes, control
your blood sugar keep it in the normal range, prevent obesity, prevent heart
diseases including heart attacks, stroke paralysis and the best thing is that
this diet is very easy to follow. The number of changes that you need to make
a small compared to a keto diet. The Dash diet was first proposed by a us-based
Institute called the National Heart Lung and Blood Institute. In short the Dash diet
is rich in fruits, vegetables, low-fat dairy and whole grains. It includes fish,
meat, nuts, beans and poultry. and it is limited in sugar-containing beverages.
sugar-containing drinks. sweets added fat and red meat. So what are the advantages
of following a Dash diet? Dash diet will help you lose weight, it will prevent obesity,
it will help you keep your blood pressure in the normal range, it will
help you keep your blood sugar in the normal range, it will prevent diabetes, it
will prevent high cholesterol levels as the diet itself is low in saturated fats,
it will prevent heart diseases. such as heart attacks, cardiomyopathy it will
also prevent from stroke, paralysis and arthritis.
several surveys conducted in the United States have found that Dash diet is the
most preferred diet among the adult population. Now why he said so! This is
mainly because of the reason that the number of changes that you need to bring
to your current diet is very minimal and very low and compared to other popular
diets such as the keto diet.
Now let us have a closer look at the DASH diet. what
are the food items that you need to be taking more to make it a Dash diet. Now
these include four points fruits, vegetables, whole grains and low dairy
fat products. an Indian diet is mostly composed of carbohydrates. we consume
almost 80 percentage of carbohydrates in our diet, whether it be rice or Rotis.
Just think for a moment what did you have for your lunch today! how much fruits and vegetables did you eat yesterday! In order to make your diet
a Dash diet you have to first increase the quantity of fruits and vegetables, You
have to take at least four servings of fruits and vegetables whether it be raw
fresh or cooked vegetables. When you choose fruits, make sure that you are
going for seasonal fruits only. Don’t make fruit juices out of fruits and
instead prefer them having fresh and sliced. Try to include more whole grains
into your diet, instead of going for refined and processed wheat or rice,
switch over to brown rice and whole grains. I have already made a video on
brown rice and the difference between white rice and brown rice and I highly
recommend you to watch that video. Low fat diary products include milk and
other milk products, don’t go for milk which contains cream don’t go for
skimmed milk and try to avoid cheese as much as possible. You can also have fish,
meat, poultry, nuts and beans. If you have worried about increasing your cholesterol
level after taking one egg a day, just relax it is
completely okay even if you take one full egg including one-yolk every day.
You should also take fish, at least 150 to 200 grams every week. Instead of
frying them, make a curry of fish or meat steam it or grill it and if you are a
vegetarian person consider taking omega-3 supplements. Now when you
increase these items in your daily diet, you will be getting more calcium more
magnesium and more potassium. Now what are the food items that you should be
decreasing or lowering in your diet to make it a Dash diet.The first component
that you should be lowering is sodium. Sodium is the main component of salt and
it is said that, an average Indian consumes around 6 grams of salt every
single day. Lower the salt intake to less than 3 grams per day and you should be
just fine. It is not advisable to avoid sodium altogether in your diet, because
sodium is needed to maintain the normal blood pressure level. Avoid food items
which are rich in salt such as processed food,s canned foods, pickles, puppets and
those food items which comes in a packet containing preservatives. The next item
that you should be lowering is sugar. All the bakery items and sweets that we
consume in India has added sugar in it and it is always better to lower those
kind of food items. You can have it once or twice in a week, but not every single
day. You should also be lowering added fats. Reduce the consumption of cooking
oil whether it be coconut oil or mustard oil whichever all that you are using you
have to lower it. Switch over to healthier options such as olive oil.
Another important thing that you should be lowering is the amount of alcohol
that you drink. I have already made a video on this topic and you can find the
link to that video in the description box.
Apart from these simple changes you can continue whatever food items that you
have been having. Always keeping your mind to increase the consumption of
fruits and vegetables as much as possible, because the Indian diet that we
are having now is lacking fruits and vegetables and increasing the volume of
fruits and vegetable alone will go a long way to converting your diet into a
healthy Dash diet. So, that’s one of the best diet that doctors have to recommend,
and I will also recommend this diet to my patients. I know you will be having
more questions regarding Diet diet. If you have any more questions please leave it
as a comment below. If you really like this video please consider sharing it
with your friends and family. I will see you in the next one
it is me dr.Prasoon. signing off take care stay healthy and thank you so much
for watching