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The DASH diet is an effective weapon in the fight against hypertension
Table of Contents
1. What to eat on the DASH diet
Within a week, you should consume: to 6 servings of lean meat or fish, 45 servants of nuts, seeds and seeds of legumes, ?? to a maximum of 5 portions of sweets. Unlike the Mediterranean diet recommendations, which are very general, the DASH diet clearly specifies which products should be consumed and in what quantity. Thanks to a clear guideline, DASH is easy to implement and follow, which makes it attractive for people looking for specific nutritional indications (NIH 2021).2. Sources of carbohydrates
Carbohydrates play a key role in the DASH diet, which is why it is important to choose healthy sources of carbohydrate, vitamins and minerals while being low in simple sugars. Particular attention should be paid to vegetables, whole grain products such as brown rice, whole-grain pastries, oats, whole wheat pasta and cassava, as well as low-glycemic fruits such as legumes and citrus fruits (NIH 2021).3. Sources of fat
The DASH diet also recommends limiting the intake of saturated fats and trans fats found in red meat, whole-fat dairy products and processed foods (NIH 2021). The most beneficial in this case are nuts and seeds, avocados, fatty seafood, and vegetable oils, especially olive oil.4. Sources of protein
Fish, especially fatty seafood such as salmon, mackerel and sardines, are rich in omega-3 fatty acids, which additionally support the cardiovascular system. Low-fat dairy products (e.g. yogurt, milk, facials) provide not only protein but also calcium and B vitamins, thus supporting the overall health of the body and strengthening bones (NIH 2021). Lean meat, such as skinned poultry and lean meat, provides high-quality protein without saturated fat, making them an excellent source of heart health products.5. Life and health of Poland:
The DASH diet has a significant impact on health, especially in the context of blood pressure control and cardiovascular disease prevention. It was developed to prevent high blood pressure, but its benefits go far beyond that.6. It affects the cardiovascular system
At the same time, healthy fats from fish, nuts and olive oils support an increase in HDL levels (L. In addition, increased intake of antioxidants, which is a major risk factor for cardiovascular disease (C.D. The DASH diet also has a positive effect on the lipid economy). At the very same time healthy fish, nut, and olive oil fats support a rise in the level of HDL cholesterol (l. Additionally, increased antioxidant intakes of vitamins and minerals that support the health of blood vessels Prevent their damage levels and promote elasticity, additionally enhance the pre-heating of magnesium deficiency products (M.DASH diet) and enhances the nutritional benefits of protecting the liver from high blood cholesterol and calcium, as well as reducing the effects of sodium and sodium fats and fats, and thus significantly reduce the risk of heart disease in 2020).7. Reduced risk of type 2 diabetes
Vegetables, fruits, whole grain cereals, and legume seeds, which are the basis of the DASH diet, provide fiber that slows down the absorption of sugars and prevents the sudden jump in blood glucose. This way of eating also increases tissue sensitivity to insulin, which additionally helps to reduce the risk of developing insulin resistance, which in turn can lead to type 2 diabetes (S. The DASH Diet contributes to reducing risk of type 2 glucose through sustainable nutrition and promoting healthy nutritional practices.8. It's weight loss
Additionally, increased intake of lean protein sources helps build and maintain muscle mass, which is beneficial for metabolism and burning calories (K. The DASH diet has a beneficial effect on weight control, although its main goal is not weight loss.9. The overall effect of the DASH diet on the body
A balanced DASH diet based on vegetables, fruits, whole grains, lean protein sources, and healthy fats provides the body with optimal doses of vitamins, minerals, and other key ingredients necessary for proper functioning. Therefore, consider incorporating the DASH Diet into your daily diet to enjoy its numerous health benefits.
