The report points out that dietary guidelines around the world pay more and more attention to the balance, rationality and health of dietary patterns. Different regions and countries have put forward different healthy eating patterns according to their own dietary characteristics, such as Mediterranean eating pattern, DASH eating pattern, American healthy eating pattern and so on, in order to prevent and control diseases.
Here, let's learn about the DASH diet pattern.
During the period of 1997, a large-scale hypertension prevention and treatment plan in the United States first proposed the DASH diet.
The so-called DASH is a dietary pattern designed for "dietary pattern blocking hypertension". Also known as "moral diet".
DASH diet has been widely proved to lower blood pressure. It advocates eating fruits, vegetables, low-fat dairy products, whole grains and nuts, while limiting the intake of saturated fat, total fat, cholesterol, red meat, candy and sugary drinks.
Besides lowering blood pressure, DASH diet has been proved to prevent cancer, osteoporosis, diabetes, heart disease, stroke and cardiovascular diseases.
Therefore, DASH diet has been rated as one of the best eating patterns of the year by the United States for many years in a row.
Characteristics of DASH diet:
1. Eat more fruits and vegetables, including dried fruits (such as raisins, dried apricots and dried apples). If you eat like this, you can get enough vitamin C, folic acid, potassium, calcium, magnesium, dietary fiber and various antioxidants.
2. The staple food should be whole grains and miscellaneous beans, and refined white grain (food made of white rice and white flour) should be used as little as possible. It can provide enough slowly digestible starch, as well as potassium, magnesium, vitamin B 1, vitamin B2, dietary fiber and various antioxidant substances several times that of refined rice flour.
3. Replace red meat (pork, beef and mutton) with fish, low-fat milk, poultry and nuts. Can provide enough protein, B vitamins, vitamin A and vitamin E, increase dietary fiber and reduce saturated fatty acids.
4. Try to use less oil with high saturated fat content (butter, lard, palm oil, palm kernel oil, coconut oil, etc.). ).
5. Try not to eat or eat less sweets and sweet drinks.
6. Control the salt intake, less than 6 grams per day (remove the bottle cap volume of the rubber stopper).
Three points for attention in implementing DASH diet;
1. Choose low sodium salt without adding iodine.
2. Try to eat out as little as possible and eat less spicy, greasy, fried, barbecue and other foods.
3. Reduce the intake of invisible salt.