DASH Diet 101: What You Need to Know

Get the scoop on this popular eating plan.

DASH Diet 101: What You Need to Know

As part of our Great Diet Showdown, Dr. Michael Roizen is giving us a closer look at the DASH plan to help you understand if it's right for you. The DASH Diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood Institute in order to lower blood pressure and promote healthy bodies. As always, make sure to speak to your physician before starting a new eating plan. Read on to get the scoop!

More: DASH Diet Guide

Make Time for Exercise

On the DASH diet, build up to 10,000 steps a day and add resistance training and jumping in after two months. After four months, you can consider adding cardio into your workout routine, but always check in with yourself to see how you're feeling to make sure you don't overexert yourself. If you want to add in more strenuous exercises, speak to your physician to make sure you are cleared to do so. Struggling to get motivated? Try getting your friends or relatives involved, since having a buddy system can help keep you accountable and ensure you achieve your health and fitness goals.

More: How to Walk Off Your Weight

Is This the Best Snack to Help You Maintain Your Weight Loss?

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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