5 DASH Diet Mistakes to Avoid When Starting to Eat Healthy

• The DASH diet is the healthiest diet, according to the American Heart Association.
• The diet is low in salt and saturated fat, and mostly whole foods.
• Registered dietitian Daniel Smith told Insider what to avoid when switching to a diet.

of mediterranean diet Experts say the diet known as the DASH diet is even more likely to have been voted the healthiest diet six times in a row.

of dash dietstands for Diet to Stop Hypertension, which aims to lower blood pressure and reduce the risk of heart attacks and strokes.It is usually prescribed for people who: high blood pressureIt can be taken for conditions such as high blood pressure, but it can also be taken as a general healthy diet.

A diet is low in saltAccording to the American Heart, add saturated or trans fat, sugar, fatty meats, alcohol, and replace vegetables, fruits, whole grains, low-fat dairy, skinless fish or poultry, nuts and legumes, and non-tropical foods. Give preference to vegetable oil. Association.

Earlier this year, AHA I rated the DASH diet higher More so than the Mediterranean diet, which is very popular for heart health, because the Mediterranean diet is similar, does not address added salt and also allows alcohol in moderation.

the insider spoke Daniel SmithA registered dietitian working with the nutritionist network Top Nutrition Coaching, she discusses the biggest mistakes people make when starting the DASH diet and what to do instead.

start dieting unplanned

According to Smith, going all out without planning is the biggest mistake you can make when starting the DASH diet.It is best to introduce several meals and gradually follow them completely. DASH diet recipe Instead of haphazardly throwing out all of your salty and processed foods, it seems palatable to include them in your weekly diet.

She said it’s important to be generous with yourself when you fail, but that’s what you do because you’re human.

“You need to feel confident going inside instead of shooting in the dark,” she says.

Believe in marketing about “heart-healthy” foods

Some products, such as certain breakfast cereals and granola bars, are marketed as “heart-healthy” because they contain oats or are high in whole grains, Smith said. It is said that there is However, these products are not very nutritious and may contain large amounts of sugar.

she said: “Don’t be fooled by what’s advertised, because it’s not always good for your health.”

Instead, always make sure that your product actually contains: nutritionally usefulusing information on food labels, such as fiber and protein

A nutritionist previously explained to an insider How to read nutrition label.

too much coffee

coffee contains antioxidants thought to have anti-inflammatory propertiesBut Smith said you shouldn’t rely on coffee for energy throughout the day, especially if you add lots of creamer and sugar to it.

He also said that drinking too much coffee is not good if you are on a diet because you already have high blood pressure. An insider previously reported One study found that people with very high blood pressure who drank two or more cups of coffee a day were twice as likely to die of heart problems. However, according to research, People with normal blood pressure can safely drink up to five cups a day without harming their heart or affecting their cholesterol levels or heart rhythm, according to the British Heart Foundation, a British charity. .

Do not change your lifestyle at the same time as your diet

Smith recommends finding ways to move your body throughout the day, not just changing your diet. easy way to lower blood pressure. If she finds it hard to go to the gym, she says, you can go for a walk or just try to stand for part of the day.

She also said, “Ideally aim for half your body weight in ounces per day” to stay hydrated.

don’t listen to your body

If you feel sick after eating a particular food or don’t like something, don’t force it and focus on other nutritious foods instead, says Smith.

Your diet should be sustainable for the long term, so it should be effective for you and your body. “Listen to your body and see how it responds,” she said.