What is the DASH diet? The basics.

DASH diet is considered to be the most effective for your health, according to doctors. From the perspective of nutritionists, it is still considered very effective for losing bodyweight. How to eat according to the diet?

DASH (Dietary Approaches to Stop Hypertension) is a diet designed to lower blood pressure for patients with hypertension. This diet also lowers cholesterol, helps prevent stroke and heart failure, normalizes weight. DASH diet is used for the prevention of diabetes.

DASH diet is well balanced and contains the main important components – calcium, potassium, proteins, vegetable fibers. All of this ensures the brain’s coordinated functioning and internal organs, making skin and hair healthy. There is no need to calculate the balance on this diet, have recommended products, and reduce salt.

The DASH diet’s emphasis is made on the quality of the food and not on its quantity. What rules should be observed?

• Drink at least 2 liters of fluid per day.
• Eat 5 times a day. Weight serving to 215 grams.
• Calorie daily diet — 2000-2500 calories.
• Sweets are allowed no more than 5 times a week.
• The diet should include more grains, seeds, legumes, lean meat, and vegetables.
• To exclude from the diet soda and alcohol.
• A day is allowed up to 8 meals.
• Salt should be reduced to 2/3 of a teaspoon a day.
• The menu should include whole grain bread.
• You can not eat meats, pickles, fatty foods, butter pastry, canned fish and meat.

What you can eat

• At least 7 servings per day (1 serving is a slice of bread, half cups of cooked pasta, half Cup of cereal).
• Fruit — no more than 5 servings per day (1 serving is 1 piece of fruit, a quarter Cup of dried fruit, a half Cup of juice).
• Vegetables 5 servings per day (1 serving is a half Cup of cooked vegetables).
• Low-fat dairy products 2-3 servings per day (1 serving 50 grams of cheese, or 0.15 liters of milk).
• Seeds, beans, nuts — 5 servings per week (portion 40 grams).
• Animal and vegetable fats and — 3 servings per day (1 portion teaspoon of olive or Flaxseed oil).
• Sweet dish — at most 5 times a week (a teaspoon of jam or honey).
• Liquid — 2 liters per day (water, green tea, juice).
• Protein — 0.2 kg of lean meat or fish and eggs.
• DASH-diet — beneficial diet that will help not just feel good but also to get rid of excess weight.