DASH is the English abbreviation from Dietary Approaches to Stop Hypertension which at us can be deciphered as "The dietary approach stopping a hypertension". The plan of food of DASH means the use of the food containing a minimum of fats and sodium and a maximum of potassium, calcium and magnesium.
Instruction
1. The plan of DASH doesn't welcome fats and includes a large number of fruit, vegetables, products from whole cereals, low-fat dairy products, fowl, fish, nuts. The use of a small amount of red meat, sugar and sweeties is also possible. Eat at least one fruit a day to or after meal (it is possible even tinned if it is stored in own juice). Fruit can be eaten at any time, for example, between meals when you get hungry. Surely add vegetables to a dinner.
2. Try to eat/drink three portions of the dairy products containing a minimum of fats. For example, milk, yogurt, cheese. Eat red meat (veal, pork, mutton) not more often than two times a week. Pass to fish, chicken and a turkey better.
3. One-two times a week hold to yourself vegetarian meals. Rice with various vegetables will become the excellent decision.
4. Buy products from a whole grain (bread, pasta, porridges).
5. Better to have a bite between meals a small amount of fresh or dried fruit, a fresh vegetables, low-fat yogurt, nutlets and popcorn.