DASH – presented to the book of Thomas Moore with the same name, the MD of medicine, has been created by group of therapists on purpose to find out, whether there can be a diet not medicament-based means of treatment of a hypertension. The diet consists in selection of the products containing calcium, magnesium and potassium, and the limited consumption of sodium. As the book affirms, you will notice changes of the blood pressure within two weeks.
Doses of products are specified in portions by day, in brackets nutrients are shown (American “serving size” – difficult definable concept, but on the average it is equal to 50 g or ¾ of a glass):
Low-fat or fat-free dairy products – 2-3 portions (calcium, potassium, magnesium and fibers)
Vegetables – 4-5 portions (potassium, magnesium and food fibers)
Fruit – 4-5 portions (potassium, magnesium, food fibers)
Bread and grain – 7-8 (carbohydrates, food fibers)
Meat, bird, fish – 2 or less (fibers, magnesium)
Nuts, sunflower seeds, beans – 4-5 portions in a week (magnesium, potassium, fibers, food proteins)
Fats and vegetable oils – 2-3 portions. Fats and oils for cooking are included. We will notice, that all other products should be low-fat.
Sweet – 5 portions in a week. Sweets should be low-fat as much as possible.
I have noticed changes in a blood pressure not in 2 weeks – but in 4 days, during visit to the doctor. My systolic pressure was 12 points less, than usually, and diastolic pressure less on 8. Moreover, I have lost weight almost 2 lbs!
In 2 months of this diet I have lost 20 lbs, and my pressure has gone down from a hypertension of II degree to the raised normal pressure. I continue to use this diet and I lose 1 lb a week, and my blood pressure gradually goes down. Now I do not feel at all, that I keep to a diet, – simply I eat how according to this book.
There are 4 levels of DASH, and you can choose approaching for you. Also the diet flexible enough allows to make various menus. Though I also had a sensation, that they could describe more in detail a dose of substitutes of meat for vegetarians, as a whole book is written clearly and well. Big plus that here the whole chapters are devoted to an explanation why the diet is effective, and to results of wide researches (in one 8000 persons participated), showing its efficiency. Probably, it is the most scientifically proved diet in history.
Personally I’m delighted from this diet. It is rich with fruit, vegetables and wholegrain products, but gives enough fibers, fats and even allows a few sweets. In it there are no forbidden products or categories of products (except, maybe, salt). It is balanced, it is easy for following even during travel, it is easy for adapting for your personal flavoring preferences. It is safe for children (it is necessary to choose only suitable level) so you can easily make one diet for all family. After long years of mess with diets, now I feel that I understand how to eat correctly.
