dash diet
The DASH diet is designed to help treat or reduce high blood pressure by motivating people to reduce sodium in their diet and to eat a variety of foods rich in nutrients such as potassium, magnesium, and calcium. By following the DASH diet, this may lead to a decrease in blood pressure within only two weeks, and over time, the systolic blood pressure may decrease from 8-14 points, and the benefit of this diet is not limited to lowering blood pressure only. It is also recommended to reduce osteoporosis, cancer, heart disease, stroke, and diabetes.
Dash diet diet
The diet followed in the DASH diet has many advantages, including:
- This diet allows eating large quantities of whole grains, fruits, vegetables, low-fat dairy products, chicken, fish, and legumes. This diet allows eating red meat, sweets, and fats, but in small quantities.
- Caffeine can raise blood pressure, even if it is temporary, so it is recommended to consult a doctor if a person suffering from high blood pressure wants to drink caffeine-rich drinks.
- This type of diet is not intended for weight loss, but people may lose some of their extra kilograms, because this diet can help people move towards healthy foods.
The recommended dash diet
It is recommended to follow the following recommendations on the DASH diet (which gives about 2000 calories per day):
Read also:How do I maintain my fitness after dieting?- Legumes: 7-8 servings per day.
- vegetables: 4-5 servings per day.
- the fruit: 4-5 servings per day.
- Low-fat dairy products: 2-3 servings per day.
- Meat, poultry, and fish: Two servings or less per day.
- Nuts, seeds, and legumes: 4-5 servings per week.
- Fats and oils: Two to three servings per day.
- sweets: It is recommended to reduce their intake to less than 5 servings per week.
Mediterranean diet
The Mediterranean diet includes some recommendations, including:
Read also:Benefits of black lemon for diet- This diet recommends large amounts of fruits, vegetables, breads, cereals, potatoes, nuts, beans, and olive oil.
- It recommends consuming dairy products, fish, and poultry in moderation.
- It is recommended to eat red meat in small quantities.
- Eat eggs 4 times a week maximum.
