DASH diet: the best diet to prevent and control high blood pressure
The main advantage of the DASH diet is that it is rich in fruits, and vegetables. and a small number of low-fat dairy products. The general principle is that the content of saturated fats and fatty acids is low.
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What is the DASH diet?
The DASH diet is a diet developed through a large-scale program. for the prevention and control of hypertension (dietary methods for stopping hypertension. DASH) in the United States in 1997. In this program, it was found that if the diet can eat enough vegetables and fruits, and low-fat milk (or skim) to maintain a sufficient amount of potassium, and magnesium. calcium. and other ions, reduce the number of fats in the diet (especially animal fats rich in saturated fatty acids). which can effectively lower blood, Therefore, the DASH diet is now often used as a dietary pattern for the prevention and control of hypertension.
The basic concepts are:
1. Eat more vegetables, fruits, and low-fat skimmed dairy products.
2. Recommend whole grains, fish, poultry, and dried fruits.
3. Eat less saturated fats, cholesterol, and trans fats.
.4. Control sodium, sweets, sugar-sweetened drinks, and high-fat meat.
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The key is: to reduce sodium:
They are divided into :
1. Standard DASH regimen: it is recommended that the daily sodium intake should not exceed 2300 mg (≈6 g salt).
2. DASH low sodium diet: it is recommended that the daily intake of sodium does not exceed 1500 mg (4 g of salt). related products: https://amzn.to/3xvkyru
The DASH diet can bring us many benefits, such as:
1. It can effectively reduce blood pressure and blood lipids and prevent the three highs., which has been proven by many authoritative organizations. and you can research on your own; meanwhile, it has also been recognized by the American Diabetes Association. indicating that diabetes prevention and diabetics can also eat like this ؛
2. Rich in nutrients and useful for all people, because salt intake is restricted, and it is not easy for the body to develop edema ؛
3. At the same time, it can also be used as a long-term weight loss diet. It will not have a lot of rules and regulations, and it does not need a diet. and it recommends everyone to eat more natural foods, such as vegetables, fruits, whole grains, milk, and lean meats that are high in protein. fish and nuts The seeds have a moderate amount of fat.
Having said all this, how should we follow the DASH diet
1. Double the daily amount of vegetables and fruits:
for example, you usually eat only four servings of vegetables a day. now you need to increase the servings of vegetables to eight servings a day, and so on. This can increase potassium intake and effectively lower blood pressure. You can try adding a glass of juice to breakfast or add a piece of fruit as a daily snack (diabetics choose fruits with a low glycemic index provided that blood sugar is stable. and the amount is controlled).
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2. Increase the intake of whole grains and dietary fiber:
such as wheat pasta, brown rice, beans, lentils, etc.
3. Reduce sodium and consume low-fat:
low-salt snacks, such as unsalted rice cakes, nuts, whole wheat crackers, beans, whole wheat bread, skim or low-fat yogurt, etc.
4. Increase the intake of low-fat dairy products:
such as skim milk or low-fat milk, refuse to consume sugar-sweetened drinks, and it is recommended to increase the intake of dairy products to three servings per day. In case of lactose intolerance, it is recommended to consume lactose-free milk. related products: https://amzn.to/3xvkyru
5. When buying food, look at the list of nutrients:
choose foods that are as low in salt and low in fat as possible.
6. Reduce your intake of red meat and bacon:
control your intake to a third of the usual amount: for example, if you usually eat about 200 grams of red meat per day, now it will be reduced to about 70 grams per day. It is recommended to buy a food scale to put it under control of your daily consumption in the kitchen, and the DASH diet recommends limiting the intake of lean meat to two sisters per day, a maximum of one palm per serving.
7. At least reduce fat intake by half: including oil:
animal fat, and salad dressing; if you usually use 30 grams of vegetable oil, then you should reduce it to at least 15 grams now.
8. Reduce the intake of sweet snacks:
and processed foods to a quarter of the usual amount: if you usually eat a cupcake (with frosting), now you should cut it into quarters and eat a quarter of the amount
9. It is recommended to choose one day of the week to be vegetarian:
10. Reduce salt intake (up to 6 grams per day): a low-salt diet can help lower blood pressure and reduce the intake of blood pressure medications. It is suggested that changing the cooking method can help achieve the goal of reducing salt, and it is recommended to use more boiling, slow cooking, and steam methods to prepare the ingredients.
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Summary:
It is worth noting that this diet is not suitable for people with impaired kidney function (you should avoid taking large amounts of phosphorus and potassium). People with high blood sugar should pay attention to avoiding eating too sweet fruits when following the DASH diet; people with impaired gastrointestinal function are advised to increase their intake of whole grains several times; whole grains, roots, and milk instead.
If you want to have a beautiful, slim and healthy body, apply the RIA diet immediately! In addition, you should also exercise regularly to maximize the desired effect.
We hope that you have got more information about the RIA diet and do not hesitate to start implementing it immediately. related products: https://amzn.to/3xvkyru
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