DASH diet: Principles, effects, sample menus
the DASH diet It is not only very healthy, but it does not require many sacrifices. The Therefore - although described as healing - is becoming the most amazing popular. Main reason the DASH diet It is this support of the cardiovascular system, but a positive effect on the whole body. Read what the the DASH diet - Explore its principles and find out what gives you results and try and sample the menu!
DASH is recommended for persons with hypertension and high cholesterol and in the prevention of diabetes and obesity.
the DASH diet For many years it holds first place in the ranking of the healthiest diets, prepared by the weekly U.S. News on the advice of experts - nutritionists and dieticians. DASH is an abbreviation. "Dietary approaches to stop hypertension", Which means "eating plan protects against hypertension." Doctors loved this diet for the fact That it helps to fight the scourge of hypertension, and patients - for the variety of flavors and ease of use. Its great advantage is also That they actually do not have to give up Their favorite foods (usually we just a little modify a few healthy recipes), and the meals are prepared quickly and for the whole family - all household members - from children through adults and seniors - can eat the same and just come out the better for it. The DASH diet is designed for people who love to eat, because it daily menu Consists of 3 main meals and snacks until 4.
The DASH diet Principles
The guiding principle is the DASH diet: less salt, and more unprocessed food. The diet recommends the abandonment of white bread, cakes and pastries, and red meat. The secret of this treatment are nutritional products that help to regulate the pressure of the economy and by the way insulin (diabetes significantly decreases the risk). They should Appear in the daily diet, even several times a day. What recommend
The creator of the DASH diet?
There is no specific duration of the DASH diet, because by definition it is simply a healthier lifestyle. We eat 2,000 calories a day, and if someone wants to losing weight - 1500.
- Eat whole grain products - 6-8 servings a day
Fiber, Which is one bit, lowers blood cholesterol, Improves digestion and absorption of carbohydrates is Prevent the high concentration of glucose in the blood. Portion is a slice of bread, 1/2 cup cooked buckwheat, rice (preferably brown) or whole-wheat pasta.
- Eat vegetables and fruits - 4-5 servings a day
Vegetables and fruits are another important element in the menu on the DASH diet. They are important because of vitamins, especially vitamin A, vitamin E and vitamin C, minerals, especially potassium. Antioxidants reduce the amount of free radicals, in the body and protect them against, among others, blood vessels. In turn, potassium Increases sodium excretion from the body and lowers blood pressure. The DASH diet have to choose foods for good components depressions m.in.: Avocados, potatoes, tomatoes, apricots, bananas and Those Which food is preferred because of its low sodium content. These are m.in.: Eggplant, green peas, peppers, chives, asparagus, zucchini, pumpkin, bananas, nectarines, pears, apples, raspberries, currants, plums, citrus. Serving a cup of leafy vegetables or 1/2 cup of cooked or raw food, 1/4 cup dried fruit.
- Eat dairy products lean - 2-3 servings per day
The DASH diet does not have to give up dairy products. Milk and dairy products with a low fat content, the calcium Provide Necessary for the formation of bones and proper Functioning of the cardiovascular system. Its deficiency Causes abnormal blood pressure and blood clotting. Best to choose acidified milk, and yogurt or kefir, because they are better absorbed by the body, and THUS more easily absorbed calcium. Collection of Dairy a small cup yogurt, cottage cheese 50 g (3% fat.) A slice of cheese (max. 19% fat.).
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- Eat lean meats, especially poultry, fish and seafood - 2-3 servings per day
They are the best high in protein, vitamins of group B, iron and zinc. Fish and seafood supply of omega-3, Which lower blood pressure and bad cholesterol, reduce inflammation, inhibit the formation of clots in blood vessels. Serving is approx. 90 g of meat or fish (you can cook, bake, grill).
- Eat fats (Mainly vegetable) - 2 servings per day
Although the amount of fat in the DASH diet should be the same as in healthy people, its origins should be mostly plant. The DASH diet 2-3 portions oil, margarine or a sauce, for example. Vinaigrette. For example, a portion Shall be Considered. 1 teaspoon of oil or margarine.
- Eat nuts and seeds 4-5 servings per week
Almonds, nuts, seeds are excellent sources of beneficial for the cardiovascular system (as well as for the brain) EFAs, fiber and potassium. Portions are small due to the high calorific value: two tablespoons of seeds, 3-4 tablespoons walnuts, 1/2 cup of cooked lentils.
- Eat no more than 5 servings per week of sweets
The DASH diet is recommended even reaching for sweets - exchange specialists dark chocolate and honey. Not only they do harm, but it greatly reduces the risk of clots. You can also from time to time to eat sweets with a minimum fat content, dry as sorbets, jellies. Portion is a chocolate bar or a teaspoon of honey, 1/2 cup jelly or jelly.
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- Forget about salt
The salt Increases the blood pressure. DASH dieters can eat only 2,300 mg per day, sodium or half a teaspoon of salt. Reducing dietary sodium intake to 1500 mg can be even better effect. Just do not add salt dishes is on the plate or during cooking, eg. Pasta or vegetables. The required amount of sodium naturally deliver eating salted cheese or lightly salted meats, poultry. Also best to avoid foods rich in sodium, dry as Parmesan, Rokpol, feta, most ready-made sausages (especially salami, fuet, canned ham), salted herring, smoked fish, salty sticks and chips and corn flakes ...). The diet can be used without restrictions other spices: pepper, paprika and herbs That will give the dishes distinct taste. And it really enough.
- Drink and approx. 1.5 liters of fluid a day
The best, not only on the DASH diet is water. If you reach for bottled, choose low sodium. It is herbal and fruit teas and freshly squeezed juices (but remember to treat each 1/2 cup serving as a vegetable or fruit, and not just something to drink).
- Avoid the use of stimulants and artificial additives
The creators of the diets do not recommend drinking alcohol and smoking cigarettes. Similarly, index products are highly processed, full of preservatives and dyes. The DASH diet Implies Their withdrawal, as a rule, dry meals CONTAIN a lot of salt-cured and trans fats, Which promote the growth of the concentration of bad cholesterol in the blood and undermine the effects of work.
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DASH diet: effects
No drugs, and tasty food, Including the DASH diet is the best way to get good pressure and sugar levels in the blood - this is the position of specialists from the National Institute of Heart, Lung, and hematopoietic system in the US. Studies in several hundred people have shown That the DASH nutrition program can reduce systolic blood pressure by an average of 6 mm Hg and diastolic blood pressure by 3 mm Hg.
The first effects are visible after two weeks of the diet. After a month blood pressure of it is able to reduce up to 10 mm Hg. According cardiologists and a few years of life as a gift.
Somehow "accidentally" while Following the DASH diet weight loss.
DASH Diet: Sample Menu
- a bowl of porridge with fresh or dried fruit
- wholemeal toast with a teaspoon of honey plus
- 2 apricots
- cup of green tea
- slice of wholemeal bread, thinly smeared with soft margarine
- 2 slices of lean meats
- medium tomato
- glass of orange juice
- small apple
- Cream of tomato or broccoli
- 2 heaping tablespoons of the cooked pasta wholemeal
- Baked fish liberally dusted with herbs
- 1/3 broccoli or green beans steamed
- a glass of vegetable juice
- cocktail from a glass of kefir or curdled milk
- 6-7 fresh or frozen strawberries
- tablespoon chopped walnuts or flaxseed
- 2 prunes, nuts or any 3
- 100 g skim cottage cheese containing radish, cucumber piece, and chives
- 2 slices of dark rye bread
- cup of green tea
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