How does the DASH diet work?
It’s all about eating a certain number of servings from various food groups. The number of servings may vary depending on your daily calorie count. First of all, you should find out the number of calories you need for your age and activity level and understand where these calories should come from. It is advised to visit your doctor to find out your ideal daily calorie intake.
Here is the list of “antihypertensive” foods and their recommended amounts based on 2,000 calories a day:
- Grains: 7-8 servings a day;
- Vegetables: 4-5 servings a day;
- Fruits: 4-5 servings a day;
- Low fat dairy products: 2-3 servings a day;
- Meat, poultry and fish: 2 or fewer daily servings;
- Nuts, seeds and dry beans: 4-5 servings per week;
- Fats and oils: 2-3 servings a day;
- Sweets: try to limit it to 5 servings per week.
What is a “serving” can be understood from the following list:
- 1/2 cup of cooked rice or pasta;
- 1 slice of bread;
- 0.5 lbs. (230 g) of raw vegetables or fruits;
- 0.25 lbs. (120 g) of boiled vegetables or fruits;
- 0.5 lbs. (250 g) of skimmed milk;
- 1 teaspoon of olive oil;
- 0.2 lbs. (100 g) of cooked meat.
Try to experiment with vegetarian or vegan recipes by cooking two or more meat-free meals each week. Start using herbs and spices, they will make you forget about salt on the table. At the same time, try to start regular physical activity; a 30-minute walk every day is enough for beginners.
