Diet under the strange name DASH was recognized as one of the few existing in the world healthy diets! The essence of the DASH diet is that it was originally created for the prevention and treatment of hypertension, hence the name Dietary Approaches to Stop Hypertension, which, in Russian, is a dietetic approach to preventing hypertension. However, today not only hypertensives use it to improve health, but those who want to lose weight forever, gradually and harmlessly.
Creators
No wonder that the treatment of hypertension is recommended to start with a diet - no, because increased blood pressure is directly associated with excessive intake of salt, cholesterol and excessive excess weight. For such purposes, the DASH diet was invented at the National Heart, Lung and Blood Circulation Institute (USA).
Principles
Caloric content of the daily diet DASH - 2000 kcal, but if you need not so much a diet for hypertension, as a diet for weight loss, you can reduce the calorie content to 1600 kcal.
The first cycle of the diet lasts 14 days, the second - all of life. To adhere to a diet is very easy, after all there are no strict restrictions, and weight loss and improvement is due to the right combination of products.
The diet assumes a gradual decrease in the amount of salt intake, that is, sodium. Also recommend to give up fatty red meat, sometimes (2 times a week) you can eat lean meat, fish and chicken. The main food on the diet - vegetables, cereals, fruits , cereals, dairy products.
Dietitian creators advise to reduce the amount of carbohydrates consumed and partially replace them with proteins. Of the fats leave useful oils - olive and avocado. Nutrition is fractional, and the biggest charm is that you can eat sweets 5 times a week (if desired!). From sweets it is necessary to stop on those that do not contain harmful fats, vegetable oils, for example: gelatin, marmalade, sherbet and marshmallow.
Menu
We just outline the general features of this salt-free diet for hypertension, and you are recommended to familiarize yourself with the frequency of consumption of different groups of products:
- salt - 1.5 mg per day (read the labels of canned food, smoked products, marinades - exclude salt for starters!);
- fruits and vegetables - 8-10 times a day (snacks and basic meals);
- Grains and cereals - 6-7 times a day (grain bread, brown rice, porridge);
- dairy products - 2-3 times a day (low-fat, if necessary without lactose - yogurt and kefir);
- meat, fish, poultry - 2 times a week;
- nuts, beans - 5 times a week;
- sweet - up to 5 times a week (in moderate amounts);
- butter - 2-3 times a day (for salad dressing).