“Hypertensive, stop suffering! So that the hypertensive crisis does not come again, overnight.

There are sad statistics in the world: more than one billion people suffer from hypertension. In Russia, this figure is even more terrifying – 44% of the working-age population. Hypertension entails such serious consequences as heart attacks and strokes. And every year this disease is getting younger.



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People with hypertension need to carefully monitor their health and, most importantly, their diet. Editorial "Site" will tell you about a special diet, which will help to cope with hypertension and not only.

The DASH (Dietary Approaches to Stop Hypertension) diet is a diet developed by American nutritionists specifically to lower blood pressure. For several years, this diet occupies the first place in the ranking and is considered the most popular. diet for health.

In addition, this diet solves many other health problems: reduces cholesterol, prevents the development of stroke and heart failure, normalizes weight. It is also recognized as one of the best diets for diabetes prevention. Let's see what it is.





DepositPhotos Basic Principles of the DASH Diet

1. 5 main meals per day, each serving no more than 200 grams. In addition, you can make 2-3 small snacks.
2. The calorie content of the daily diet is 2–2.5 thousand calories.
3. Keep the amount of sweets in the diet to a minimum.
4. Drink about 2 liters of water per day. You can drink any drink except sugary sodas.
5. No alcohol or tobacco. Only one glass of cognac or wine per week is allowed.
6. We need to eliminate salt! It's the best solution. If you really want, you can not more than 2 g per day.
7. The emphasis is on the use of cereals, seeds, beans, fresh fruits and vegetables, low-fat meat.
8. It is important to exclude fatty foods, pastries and other harmful products. Your diet will be a little lower.

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Now it is important to make the right diet. It is important to understand what your ultimate goal is to lose weight or improve health. If you need to focus on weight loss, then you need to make a diet so that the number of calories was less. So, let’s figure out what the diet should be.

What to use on the DASH system

1. Vegetables and juices
   A few servings a day. It can be a vegetable salad, juices or smoothies - as you will be comfortable. It is best to eat green vegetables. Remember that one serving is not more than one glass.
2. Fruit
   Fresh fruits are very important for a balanced diet, besides, they help to tolerate the rejection of sweets more easily. Here is the same situation as with vegetables - 4-5 servings a day. For one reception, it is allowed to use 1 fruit, half a glass of juice or a quarter of a glass of dried fruits.
3. Whole grains
   It is very important to add them to the diet. They should be about 7-8 servings per day, and one portion should be the size of a piece of bread.

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A very important element of this diet is low-fat food containing proteins. It's fish, meat, eggs and poultry. Every day should be one portion of protein, but not more than 200 grams. Legumes and nuts
They are very nutritious and saturate the body for a long time, so it is very important that they are in the diet. About 4 servings a week. Low-fat milk and dairy products
Milk and dairy products are an indispensable component of the diet. Especially pay attention to dairy products. A couple of servings per day are allowed.

These products must necessarily be in the diet. One important detail: when choosing products, you should always carefully read the labels. Sometimes even seemingly healthy foods contain a huge amount of sugar.





What you can and should eat we figured out, now about what you should give up. You won't hear anything new here, probably. First of all, you need to abandon food debris: fast food, chips, chocolate bars. They do not bring any real benefit to the body, only harm. Also be sure to exclude fatty foods, carbonated drinks, canned food, smoked sausages and, as we have already said, sweets.





Now you need to make your menu, taking into account all these rules. This diet is very popular, you can find a ready-made menu, but it is better to make it as it will be comfortable for you. Believe me, it is very simple to make a diet: gradually introduce the necessary products and exclude prohibited ones. Reduce your calories if you want to lose weight. Do not forget that for weight loss it is very important to exercise, then the result will be amazing.

If your goal is to heal the body more and normalize blood pressure, we recommend that you read our material on how to cure hypertension with the help of exercise. In any case, never neglect physical activity, because it is the key to health and longevity.



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Giving up junk food overnight can be very difficult, as well as completely changing habits. Do not change everything at once, switch to the new mode slowly, gradually. At first, you can afford a little sweets, but no more than twice a week and just a little. Do everything gradually, you will succeed!

Are you interested in this diet? Would you be interested if we wrote recipes that fit this diet? Be sure to write about it in the comments!