DASH diet: Eat to
fight heart disease. Reduce high blood
pressure
Eating the DASH
DIET is eating according to nutritional
guidelines. Emphasis on eating together
with reducing the amount of sodium and
saturated fat. and increase the
consumption of dietary fiber, magnesium,
potassium, and calcium from food. To
control blood pressure and help prevent
the risk of heart
disease.
Principles of
eating the DASH DIET
include:
* Rice, flour and
various unrefined grains consumed 6-8
portions per day (or approximately 6-8
ladles per day) to increase the intake
of dietary fiber that helps with bowel
movement and reduces the risk of chronic
non-communicable diseases.
* Various
types of vegetables, at least 5 colors,
4-5 servings per day (or approximately
4-5 ladles per day)
* Consume 4-5
portions of fruit per day (1 portion of
fruit is not the same size, divided
according to size as follows: 1
fist-sized fruit is 1 portion, including
oranges, apples, pears, 6-bit pieces of
fruit) -8 pieces is 1 part, including
pineapple, cantaloupe, watermelon, etc.)
You should avoid canned vegetables and
fruits or various processed
products.
* Eat 6 servings of low-fat
meat per day (or about 12 servings per
day). Choose white meat. Avoid red meat
and processed meats.
* 4-5 servings
of dried beans per week (or about 4-5
handfuls per week)
* Milk and dairy
products Choose a low-fat variety,
consume 2-3 servings per day (2-3
glasses per day).
* No more than 5
servings of various types of sweet foods
per week. (Or sugar not more than 6
teaspoons per day) Recommended to eat
infrequently. And can some sweeteners be
used instead of sugar in cooking?
*
No more than 6 teaspoons of oil per day
and choose to eat a low-fat menu.
*
Recommended to use sour flavor. Various
spices and herbs To enhance the flavor
of food instead of using salt or
seasonings that are high in
sodium.
Source:
Golden Jubilee Medical Center
Faculty of Medicine Siriraj Hospital
Mahidol University