02 November 2020, 11:20
This food system is called the DASH diet. It was invented by doctors to combat hypertension and atherosclerosis. But it turned out that the possibilities of a diet for the heart are even wider.
The developers of the DASH diet — doctors from the National Institute of Heart, Lung and Circulation (USA) — soon noticed that the new diet for the heart not only reduced the risk of heart and vascular disease, but also helped to lose weight. So the heart diet is quite suitable for anyone who wants to lose weight. Excess weight will go away slowly, but the lost kilograms will not come back. The DASH diet is well balanced, so it can be followed for a long time.
What is the essence of the diet for the heart
A minimum of salt (no more than 1 tsp per day) and animal fats, a maximum of vegetables and fruits. Canned food, sausages, semi-finished products and fast food are banned. Dishes are recommended to be steamed, boiled or baked. Fractional diet — 5–6 times a day. That’s 3 main meals plus 2–3 snacks. A nice bonus: the diet for the heart does not impose a complete taboo on alcohol and sweets. From time to time, you can afford 150 ml of dry wine and dessert.
Menu for the heart for the day
Breakfast: a portion of oatmeal with fruits or berries, a glass of green tea without sugar, one orange.
Dinner: a plate of vegetable soup, grilled chicken breast (80 g) with broccoli, 2 slices of grain bread, juice.
Dinner: fish fillet sprinkled with lemon juice (100 g), ½ cup brown rice, a glass of kefir.
Nutrition plan for the heart
The calorie content of the diet is about 2000 kcal per day. The meal plan includes 8 main food groups.
Whole grains — up to 7 servings per day. One serving is one slice of bread (from wholemeal flour or with bran), 30 g of dry cereals or about half a glass of ready-made porridge. Sometimes pasta is allowed, but only from durum flour.
Vegetables and fruits — up to 8–10 servings per day.
Especially good for the heart are tomatoes, carrots, beets, pumpkins, zucchini, all types of cabbage, including broccoli, green beans, spinach, apples, oranges. A serving is one fresh fruit or vegetable, a cup of leafy vegetables (100–150 g) or salad, 5–6 soaked dried fruits, 0.5 cups of juice, 150 ml of vegetable soup.
Low fat dairy products — up to 2–3 servings per day. A serving corresponds to a glass of kefir, curdled milk, fermented baked milk or yogurt, 50 g of hard cheese.
Oil and other fats — up to 30 g per day. This is, for example, 1 tbsp. l. vegetable oil.
Nuts, seeds, legumes — 4–5 times a week. But not more than 30 g at a time.
Lean meat, including chicken or fish — 1–2 servings per day for 100 g.
Sweets — up to 5 servings per week. Per serving is 1 tbsp. l. jam or honey, 1 marshmallow or 100 g of jelly.
By following a diet for the heart, you can reduce the risk of heart and vascular diseases, as well as effectively reduce weight without harm to health.