What is a good diet? Dietary Approaches to Stop Hypertension (simple DASH) is developed to reduce blood pressure with daily foods without relying on drugs to treat it. Very similar to Mediterranean diets that are also scientifically supported. Delivery to eat to strengthen the intake of fish, poultry, whole grains, fiber-rich vegetables and fruits, low-fat or fat milk products, beans, fruits, vegetable oils and seeds, and avoid sugary drinks, candies and fats, such as fat meat and whole fat milk products.
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According to the ablation of the Ministry of Welfare, the desirable dietary mode can be desirable as the following 5 principles:
1. Select full grain and unrefined mess.2. A large amount of vegetables, appropriate fruits.
3. Choose low-fat milk.
4. The protein is mainly white meat.
5. Remember to eat fruit every day and cook and convert it into vegetable oil.
How to eat with a soothing diet?A delightful diet is beneficial for heart care because it limits diet and fat and trans fat, while increasing the intake of the debris, calcification, protein, and fiber, which are considered to help control blood pressure.
. Whole grains: unprocessed whole grains, such as brown rice, quinoa, whole wheat bread, whole wheat slices, steel-cut swallow slices, etc.. Fruits: apple, citrus, pear, banana, grapes, grapefruit, fruits such as blueberries, strawberries, etc.
. Vegetables: tomato, pumpkin, green cauliflower, spinach, sweet potatoes, green beans, kale, etc.
. Low-fat or fat-deep milk products: fat-deep or low-fat milk, cheese, quality, soy drinks, etc.
. Lean meat, fish and poultry: Lean meats of peeled chicken or turtle chicken, fish, fish, fish, beef, pig and mutton, beef, pig and mutton, be sure to remove skin and fat. Choose to bake, roast, steam or fry instead of frying. (The egg yellows do not exceed 4 per week, and 2 egg whites are equivalent to the protein of 28 grams of meat)
. Healthy fats such as beans and fruit seeds: lentils, pine beans, almonds, walnuts, peanuts, sunflower seeds, special virgin olive oil, avocado.
According to the example provided by the National Heart, Lung and Blood Institute (NHLBI), if calculated at a daily heat of 2,000 calories, this means about 6-8 parts of grain or grain product (suggested for full grain), 4-5 parts of vegetables, 4-5 kinds of fruits, 2-3 low-fat dairy products, 2-3 parts of meat, poultry or fish, 2-3 parts of fat and oil, and 4-5 parts of fruit, seeds or beans. It recommends limiting the intake of sweets and added sugar to 5 servings per week or less.
What should I eat if I want to eat comfortably? . Foods with high salt content, such as processed foods or restaurant meals.. Foods rich in raw and fat, such as fatty meat, whole fat dairy products, coconut oil and palm oil.
. Sugar (including artificial sweeteners, sugary drinks and sugar-free candies).
. Excessive drink.
What are the benefits of having a soothing diet? Which patients are particularly suitable?Patients with hypertension: The reason why it is particularly suitable for patients with hypertension is that its upper limit of 2,300 mg per day is reduced to 1,500 mg per day, which is better than 26mdash;— this is in line with the recommendations of the American Career Association. The National Heart, Lung, and Blood Institute found that eating a good diet significantly reduces blood pressure and reduces the risk of heart disease.
Patients with cardiovascular disease: Multiple studies have proved the benefits of satisfying diet again and again. In an analysis published in the journal Nutritional Progress in 2020, researchers found that a relaxing diet significantly improved the blood pressure value in adults with hypertension and non-hypertension. In a 2019 study by the American Journal of Preventive Medicine, researchers followed more than 4,000 participants for 13 years to compare their diet and heart failure conditions. They found that having a relaxing diet can help prevent heart failure in participants under the age of 75.
Patients with pain: In addition, having to eat comfort can also reduce the uric acid concentration in people with hyperuricemia, which makes them prone to pain. Since patients with pain often also suffer from hypertension and other cardiovascular diseases, having a soothing diet is the best choice to improve all of these diseases.
There are even some studies that supple diet is a vegetarian option to prevent cancer risks. A study published in the journal Epidemiology in 2019 shows that this diet can reduce the risk of hyperinvasive adenocarcinoma.
Diabetes and kidney disease patients: Following the comfort of eating can also prevent the development of diabetes. This was proven in the saccharine analysis published in the Journal of Nutrition in 2017, and it can also prevent the development of kidney disease.
Overall, having to relax as a healthy diet may help reduce blood pressure and prevent or reduce the risks of cardiovascular disease, diabetes, kidney disease and pain.
What are the disadvantages of having to eat comfort?There is no disadvantage to trying to have a comfortable diet. The only thing that is more troublesome is that you need to spend more time preparing your own meals. In fact, the commercially available meals are not easy to meet the requirements of a comfortable diet. It will take some time to formulate a dietary goal for three meals a day, prepare ingredients, and cook.
In addition, patients who need to eat comfortably are rich in minerals and have problems with kidney function must discuss with the doctor whether it is suitable. Unless it is a sportsman who sweats too much, a worker who has been exposed to high temperatures for a long time, or a doctor advises not to reduce the amount of ingested, you don’t have to worry about too little ingested. According to the American Career Association, the body only needs a small amount of calves to operate every day (about 500 mg).
What is the difference between Desolate Diet and Mediterranean Diet?According to the journal Public Health Nutrition published by the Sword Bridge University Press, Mediterranean Diet and Deshu Diet are rich in fruits and vegetables, grains, beans and fruits, and their dietary intake is characterized by low blood sugar load and rich antioxidant content. The Mediterranean diet is higher in fat than in the Desolate Diet, while the Desolate Diet is lower in fat.
On the one hand, Mediterranean diet is related to many health benefits, including preventing cardiovascular disease and reducing all-cause mortality. Specific ingredients of Mediterranean diet, such as olive oils rich in oleic acid (Omega-9) and polyphenols, as well as physical activity, appropriate energy intake and optimal body weight, prevent biological pathways related to cardiovascular disease development and progression, such as vascular degeneration. The antioxidant, anti-inflammatory and antithrombotic properties of Mediterranean diet are mainly due to its rich plant-based foods and olive oils.
On the other hand, Deshu Diet is mainly composed of lean meat, low-fat dairy products and whole grains, as well as rich fruits and vegetables. Suitable energy intake and optimal weight to prevent biological pathways related to cardiovascular disease development and progression, such as vascular change. Therefore, it requires a low diet with fat and calcification, and also a high concentration of fiber and trace nutrients such as calcification, calcification and debris, which are important for maintaining normal blood pressure levels and preventing cardiovascular disease.
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