The DASH diet is a dietary arrangement
which is designed to prevent a spike in
blood pressure, and even reduce blood pressure in people with hypertension. If
run in the DASH diet, blood pressure can drop in just two weeks.
DASH stands for "Dietary Approaches to Stop Hypertension". The
DASH diet is designed to address the problem of high blood pressure. Menus are
arrayed in a diet consisting of low food DASH salt, DASH diet also focuses on
nutrients are effective in lowering blood pressure.
Salt (sodium) is the main enemy of hypertension sufferers as
it can provide immediate effect against a rise in blood pressure. While
potassium, calcium, and magnesium, are effective in lowering blood pressure.
DASH Diet Rules
The DASH diet has
simple rules, namely the following:
- Limit consumption of sodium, be it in the form of salts or high sodium food, such as food in packaging (canned foods), and fast food.
- Limit consumption of meats and foods containing sugar high.
- Reduce the consumption of foods high in cholesterol, and it contains trans fat.
- Multiply the consumption of vegetables, fruits, and low-fat milk processed.
- Eating fish, poultry, legumes, and whole wheat bread.
To avoid hypertension, everyone advised taking the DASH Diet
limiting sodium consumption public less than 2,300 mg. However for patients
with hypertension, should only consume 1,500 milligrams of sodium (equivalent
to 2/3 teaspoon salt) per day.
To familiarize yourself, you can start it with the
following:
- Do not add excessive salt in cooking.
- Avoid food in packaging, particularly cans. The reason, food in packaging containing sodium than fresh foods.
- Limit consumption of meat to a mere 6 ounces per day. Has any need to be balanced with vegetables.
- Increase servings of fruits while eating.
- Replace the snacks with fresh fruit, yogurt or nuts without salt.
- Choose low-fat milk.
Set menu diet DASH is actually easier because you're still allowed to eat rice, meat, and milk.
Things to watch out for is limiting portions per day.
Measure one portion in the DASH diet means 1 slice bread, 1
ounce of cereal, 3 ounces cooked meat, 100 grams of cooked rice or pasta, about
150 grams of vegetables and fruits, 1 teaspoon vegetable oil like olive oil, 3
ounces of tofu, and 8 ounces of milk.
The following is a list of foods that are required in the
diet DASH :
1. Vegetables: at least 4-5 servings per day
Broccoli, carrots, tomatoes, sweet potatoes, and green leafy vegetables are rich in fiber, vitamins, and minerals, such as potassium and magnesium. Serve vegetables as the main menu, not as food Companion.
2. Rice and wheat: maximum 6-8 servings per day 1. Vegetables: at least 4-5 servings per day
Broccoli, carrots, tomatoes, sweet potatoes, and green leafy vegetables are rich in fiber, vitamins, and minerals, such as potassium and magnesium. Serve vegetables as the main menu, not as food Companion.
Rice, bread, pasta, and cereals including wheat and rice in
the group. Select whole grain such as brown rice and whole wheat bread, because
it contains more fiber and nutrients. Wheat has a low-fat content, for not consumed with butter, cheese, or cream.
Serve fruits as snacks. If you don't like to eat the fruit,
though without additional juice into sugar. One of the good fruit is banana
hypertension sufferers consumed because
it is rich in potassium.
Potassium works by reducing the effects of sodium. The more
potassium is eaten, the more sodium also lost through the urine. Potassium is
also able to relieve tension on the walls of blood vessels which will lower
blood pressure.
Animal meat is a great source of protein, iron, zinc, and
vitamins. Hypertension sufferers consumed meat safe as long as it does not
exceed 6 ounces per day. Cook the meat without the skin by way of boiled or
baked, not fried. This is so the meat does not become high-cholesterol meals.
Salmon and tuna is a healthier choice, because it is rich in omega-3 are
beneficial in lowering cholesterol.
Nuts contain omega-3s and fiber are beneficial in lowering
the risk of heart disease and lower blood pressure. But in addition, beans also
contain calories, so it is recommended to eat only sparingly.The other alternative is consumed in processed products such
as soybeans, fermented soybean cake,
tofu. fermented soybean cake and tofu contain
all the amino acids your body needs, so it can be used as an alternative substitute in addition to meat.
In the DASH diet, it is recommended to consume unsaturated
fats a.k.a fat either. Unsaturated fats are able to lower levels in the blood
and cholesterol.
Suppress the risk of heart disease, as long as it is
consumed in the appropriate amount. Some foodstuffs like olive oil, avocados, and nuts is the foods containing monounsaturated fats. While the polyunsaturated fats found in salmon, tuna, and
processed soy. Avoid eating saturated fats and trans fats because it can
increase the risk of coronary heart ddisease.
Milk and petrol products such as cheese and yogurt is a
great source of vitamin D, calcium, and protein. Choose low-fat products to
avoid excess fat consumption.
The DASH diet, you don't need to eliminate the habit of
eating sweet treats. However, it is
recommended to select sweets such as
jelly, agar-agar, or low-fat crackers.
When just starting out, the DASH diet program you will
probably feel the taste of delicious cuisine, so less because of less salt. Moreover, most Indonesia cuisine has a strong
flavor. To overcome this, you do not need
to directly eliminate the whole measure of salt. Cut down little by little
until you are accustomed to.
The core of the DASH diet is to reduce sodium intake.
Whether it's the sodium in processed food, products, or salt added in cooking.
That is why the type of food that is
selected in this program are foods with low sodium levels. When the shopping
needs of the kitchen, don't forget to read labels before choosing a product.
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