What Is a Dash Diet?

DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.Who should follow a DASH eating plan?
In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.How does the DASH eating plan work?
The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fibre that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.What should you eat on a DASH eating plan?

Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fibre and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.

Include fat-free or low-fat milk, yoghurt, Greek yoghurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.

Nuts like almonds, walnuts, pistachios, etc, beans, dals and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fibre protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.

Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.

Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.

The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body’s immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.

To make this diet work even better here are some additional tips:-

Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.

Aerobic exercise along with DASH diet works faster in lowering blood pressure.

Read food labels to choose products that are lower in sodium.

Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.

Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.

If you are someone who smokes, then quitting it would help lower blood pressure.

Take your medication as prescribed.

Limit the salt intake to 1 teaspoon a day.

Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health. Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on to the DASH diet consult a nutritionist who can help you in chalking out an individual program for yourself.

5 Trends to Get Killer Logo Design in 2018

In this increasingly noisy world, where every day a new brand or product launches every second of a day, what would it take to make people remember you as a business or as a brand? A stunning, creative and memorable logo design with impeccable marketing tactics. Logo Designs is all known for such hefty job when it comes to do it all. Therefore, keeping your branding strong, modern and based over latest trends will not only give your business a competitive edge but will also perform exceptionally to attract more customers to your door and help them to recognize you with to experience similar ambiance.

Keeping your logo design contemporary helps businesses in many ways. It projects impressions that help people to identify you as a well-run and relatable brand and not like the dated trademark that does not communicate effectively. To draw attention to brands, business or even towards an advertisement, graphics, creativity, skills and all above concepts together creates a buzz and help your business to achieve goals of marketing and branding. However, when it comes to opting for professional logo Design Company, customers usually forget about the trends and demanding pattern in the design market.

Remember, a quality logo design is not always about a high-quality graphics or hues. A creative concept for the logo is barely born easily, so the cost you pay to professionals is not only about acquiring a symbol that is unique or different than the previous ones. It should comprise all the element, however, opt for companies that offer affordable packages and provide optimal quality services to design a perfect logo that defines your company, utterly.

Therefore, this article is here to educate both designers and customers to stay updated with trends that are going to sneak peek throughout 2018.

Creative Typography
In design, concepts either can make your first impression amazing or just the opposite of it. Therefore, creative typography allows today’s ventures to begin with something that has never done or seen before. In typographic logos, a designers’ skill matters most, however, giving the soul to design is all that one must strive for. In typography, regardless of which mood you choose to play with, either serious or silly, it is one of the top adaptive styles drive to create engaging visuals to get attention. A quick example would FedEx without which we cannot complete the list of our examples. Mailchimp, Cutting Room, and NME logos are considered to speak how these giants indeed choose typographic logos to define their business identity.

Apart from all the benefits that come along with this popular medium for logo designing, creative typography gives large room to play around with concept to provide a personality to the logo. It helps designers to speak-up their creative minds and builds a unique logo that is futuristic and versatile. If you believe in artistic values, then considering typography for your business to get it done in with the latest design.

Colorful & Vivid Logos
Grabbing most attention with monotone can be difficult unless a brand is not proceeding with resilient marketing strategy namely Dior and, Nike. However, recent logo design news we received regarding Apple Inc. logo speak about how soon we are going to multi-color logos in this year. Moreover, many popular platforms such as Instagram and YouTube shifted to new designing while sticking to the same frame of work with color, i.e., using vivid and vibrant hues. These examples lead us to comprehend the scope of bright and colorful logo design in the upcoming trends in logo designs.

Geometric Shapes
Typography is not the only characteristic of logo design getting popularization simplification these days. The definite shapes used in logos have recently seen with an increased focus on minimal geometry shapes, or geometry fashioned with a less-is-more approach. When you look at some of the gains of this style like versatile branding, you obtain visibility and modern concepts and ideas-it certainly clarifies that we should be expecting more in 2018.

Metaphoric Logo Concepts
Metaphors amaze minds instantly; with the design, it turns the concept into more creative characters. However, since it has been in trends for last few year, we know metaphors are probably not something new to logo designs. Subsequently, these metaphors are now expected to illustrate greater depth with impactful creativity in designs. These extremely out-of-the-box concepts have leverage metaphoric logo trends back in 2018 to amuse minds with curiosity, thoughtful ideas and unique perspective of design for any name it is expected to mold.

Subtle Animations
Years back when animated came into being; its adaptability amused people. However, back in time lack of animation logo display centers companies preferred to scale with static ones. In this era, from Facebook to website, it is easier, more attention-grabbing and animated-friendly space we have to display some of the creative concepts. Thus, keeping subtle animation to logo design seems to amuse and inspire if the concepts and design collaborate with subtle animate bring more significant meaning to logo design.