DASH Diet

DASH, which stands for Dietary Approaches to Stop Hypertension, can be traced back to the 1990s and is primarily used to prevent hypertension. According to a study by Diab Spectrum, more than half of adults with diabetes have high blood pressure. Similar to the Mediterranean diet, the plan recommends eating fruits, vegetables, and whole grains, along with lean protein sources like fish and poultry, and healthier fats like beans, nuts and vegetable oils, in addition to low-fat and fat-free milk is also recommended. And of course, this diet restricts salt intake, as too much salt can lead to high blood pressure. The standard DASH diet limits sodium to 2,300 milligrams, the equivalent of 1 teaspoon of table salt per day.

The DASH Diet is not an eating plan that you follow for a short time. It is designed to be a long-lasting part of diabetes nutrition. You can easily start by omitting soft drinks or adding fruits and vegetables to each meal. You can eat whatever you want while controlling your diabetes and protecting your heart. The core of this diet is moderation and balance. No diet is specifically recommended to prevent type 2 diabetes, but the DASH diet reduces the risk of a future type 2 diabetes diagnosis by 20%.