DASH diet eating technique helps control blood pressure and reduce diabetes.
For hypertensive and diabetic patients, food selection is important. It is recommended to choose food according to the nutritional principle called DASH Diet (Dietary Approaches to Stop Hypertension Diet).
Dash Diet Eating Principles
- Carbohydrates: If it is rice, it should be brown rice, riceberry, or lightly milled rice. Control the amount to not exceed 5-8 ladles per day, depending on body weight.
- If eating bread, it should be whole wheat bread, rye bread, or whole grain bread. You should also reduce your rice intake by 1 ladle per slice of bread you eat so that your body does not receive too many carbohydrates each day. Eating too many carbohydrates will increase your blood sugar levels and cause high blood pressure.
- Protein: You should eat protein from fish or lean meat, do not eat animal skin. You can eat any kind of meat, whether it be pork, red meat, chicken breast, fish, or even boiled eggs. As for drinking milk, you should choose low-fat or skim milk, such as skim cow’s milk or almond milk. Get protein as 1/4 of your meal.
- Vegetables and fruits: You should eat more vegetables, both raw and cooked, as well as unsweetened fruits. Eat half of them in each meal. Focus on vegetables more than fruits, as they can cause you to get too much carbohydrates and sugar.
Foods to avoid
- High-sodium foods include processed, pickled, ready-to-eat, semi-prepared, and bakery foods. Nutrition labels should be considered before purchasing and low in sodium.
- High-fat foods such as fatty meat, pork rinds, fried or stir-fried foods, coconut milk curry should not exceed 30% of the food amount in each meal. You should also choose healthy oils for cooking such as coconut oil, olive oil, rice bran oil. Avoid using palm oil and butter. The appropriate amount of oil is no more than 6 teaspoons per day.
- High-sugar foods such as desserts, sweetened beverages, ice cream, and sweet fruits will cause blood sugar levels to increase.
- Avoid drinking alcoholic beverages because they are high in energy and are not suitable for people with diabetes or high blood pressure. For those who are unable to quit drinking, they should reduce their consumption to no more than 1 standard drink, which is equivalent to about 1 small can of beer or half a glass of wine per day.
In addition to choosing เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา foods that can help reduce and prevent high blood pressure, including helping control blood sugar levels in diabetics, patients with underlying diseases such as chronic kidney disease or liver disease should consult a doctor before changing the type of food for safety and to avoid or adversely affect the disease being treated. They will also receive good advice from the doctor on choosing food.