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DASH DIET: The Diet That Cause No Pain
A group of scientists from 5 main medical centers discovered that
eating a specific diet containing nutrient-dense fruits and
vegetables, low fat dairy and whole grains can be an effective tool
which helps to achieve
weight loss and to lower blood pressure.
The so
called DASH Diet (Dietary Approaches to Stop Hypertension) was
found in 1996 in order to reduce blood pressure about the same
level as a medication would. Since that time it has rapidly become
one of the most popular diets prescribed in clinical practice
today.
The American Heart Association recommends the DASH Diet in the
USDA's 2005 Dietary Guidelines for Americans. It is also presented
in the US High Blood Pressure Guidelines.
The DASH Diet Study involved 459 people to take part in the
survey. They were randomly attached to one of three groups with
different diet recommendation:
- The diet typical for average Americans
- The diet containing more fruits and vegetables, but still close
to to the typical American diet
- The DASH DIET - reduced in red meat, sweets, and sugar-sweetened
drinks, moderate in poultry, fish and nuts and finally rich in
fruits, vegetables, and low-fat dairy products
Participants were told not to make any significant changes in
their physical activity levels, in order to make sure they weren't
doing anything else that could reduce their
blood pressure.
They were often weighted to assure their weight didn't change;
if someone gained or reduced weight, were given a bit less or more
food to get them back to initial weight. All three diets contained
the same level of Salt/sodium - it was fairly lower than the U.
S.
average, but still higher than the amount recommended by most
guidelines.
The Results
No change in blood pressure was seen in the first group - among
those who ate the typical American diet. The members of the second
group, who ate the fruit and vegetable diet, noticed a significant
reducing of their systolic blood pressure - The upper number, which
measures blood pressure in the arteries when the heart pumps out
blood - but insignificant change in their diastolic pressure.
Among
participants who consumed the DASH DIET for eight weeks a
significant drop in both systolic and diastolic blood pressure was
observed. Changes appeared within a week, stabilized within two
weeks, and stayed reduced for the rest of the eight weeks.
Blood pressure dropped 5.5 mmHg (systolic) and 3.
0 mmHg
(diastolic) on average among all participants, including both those
with hypertension and those with normal blood pressure. The blood
presuure of those with hypertension fell an average of 11.4 mmHg
(systolic) and 5.5 mmHg (diastolic).
These improvements are similar
to effects that can be reached by treatment with antihypertensive
medication
The DASH diet, except lowering high blood pressure, has other
positive health outcomes.
The very important fact is that the DASH diet reduced the
participant's levels of cholesterol. If blood cholesterol is high,
both cholesterol and other fatty substances are collected on
vessels walls and and limit or obstruct the flow of blood to the
heart. High level of cholesterol, which results from a diet rich in
saturated fats, is a main risk factor for heart ilness.
A feature of the DASH diet is low level of total and saturated
fat. Study's participants who were on this diet fell their
cholesterol 14 points. The level of LDL, "bad" cholesterol, dropped
11 points. The HDL, "good" cholesterol dropped by 3.
7 points. Such
a type of drop in HDL level is noticed when people lower their
general intake of fat. All the effects (LDL, HDL and changes in
blood pressure), combined all together, resulted in a significant
improvement in general cardiac risk with the DASH Diet.
Later, the Boston University Medical Center conducted the next
study.
They offered an online form of the DASH Diet to workers of a
large US company. More than 4,000 people registered for the DASH
Diet program. They got email reminders every week to log in to the
special website providing information on topics such as reducing
weight, exercise, paying attention to food labels, grocery shopping
and more.
The users were spurred to put online all the changes they made
to their lifestyle and health: exercise, diet, blood pressure and
weight.
After one year of participation in the DASH Diet program
they lowered weight and significantly reduced their blood pressure.
Fruits, vebegatbles and low-fat dairy products became an everyday
part of their diet. The DASH DIET program was a real success, so
the researchers made a decision to render it to the public online
at DASH Diet.
The scientist claim that DASH Diet is suitable for all Americans
because it doesn't require
a lot of learning.
It is based on real food, easily accessible in
American groceries. The program let the dieters to link their
dietary goals with foods that they like.
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