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DASH DIET – Diet For Hypertension, Good Heart Condition, & Diabetes

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DASH Diet according to Doc Willie Ong.

DASH DIET – Doc Willie Ong discusses Dash diet, a dietary approach proven to be good for people with hypertension and diabetes and in improving our heart health.

DASH actually stands for Dietary Approaches to Stop Hypertension but this kind of diet is also good to treat other diseases and improve heart condition. This is an approach designed to help treat or prevent high blood pressure (hypertension).

Here are some details we must know about this kind of dietary approach:

  • Eat more fruits and vegetable and make sure to always include these foods in every meal. You are allowed to eat foods such as: oatmeal, banana, fish oil, salmon, yogurt, berries, green tea, and leafy vegetables.
  • Avoid and lessen intake of any canned foods due to high sodium and canned fruits due to too much sweetness because of syrup.
  • Lessen use of any oil or butter. Use half of the amount from the previous amount you were using.
  • Consume low-fat milk.
  • Also, avoid foods with high sodium content, too sweet and sugary, oily, and processed.

Guideline for Dash diet in terms of servings in a day:

  • 6 to 8 servings of grains (1 serving of rice is half-cup similar to the size of a mouse, thus, you may consume 3 to 4 cups of rice in a day which is equivalent to 6 to 8 servings)
  • 4 to 5 servings of fruits and vegetables (serve a small plate of vegetables and fruits in every meal during morning, noon, and night)
  • 6 or less servings of lean protein (consume meat similar to the size of a deck of cards which weighs 3 ounces for 2 or 3 times in a day)
  • 2 to 5 servings of low-fat dairy (use two tablespoons only of this in a day)

Watch the video below:


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