The wrong diet pattern can lead to disease. Cai Mingjie, a metabolic endocrinologist, recommends the “DASH diet”, which is a diet designed by the National Institutes of Health (NIH) to help patients control high blood pressure. It can not only lose weight, but also prevent three highs.
Cai Mingjie pointed out in a Facebook post that the Deshu diet is characterized by “four highs and one low”: high potassium, high calcium, high magnesium, high dietary fiber, and low saturated fatty acids. Among them, high potassium, high calcium, and high magnesium can fight against excessive sodium ions (salt), achieve the effect of lowering blood pressure and protect the cardiovascular system; high dietary fiber and low saturated fatty acid are helpful for improving blood sugar and lowering cholesterol.
Cai Mingjie said that the DASH diet does not specifically prohibit eating, but encourages eating more correct foods.
1. 5 fruits and vegetables per day (accounting for 1/2 of the plate)
Intake of vegetables and fruits rich in potassium ions can help control blood pressure, especially the more vegetables the better. Fruits contain a lot of sugar, within about one fist per meal, a total of two fists a day.
2. Bean fish white meat (accounting for 1/4 of the plate)
Preference is given to soybeans (soybean, black soybean, edamame and their products) or white meat such as fish and chicken. Eat red meat rich in saturated fat, such as beef and pork, in moderation; if you have high cholesterol, you should not consume more than one egg yolk a day.
3. Whole grains and miscellaneous grains (accounting for 1/4 of the plate)
Whole grains are rich in dietary fiber, which can prevent a rapid rise in blood sugar. Brown rice, oats, sweet potatoes, beans and other sources are recommended; eat less refined starch such as white bread, biscuits, and cakes.
4. Dairy products and nuts replace animal fat
When consuming dairy products or yogurt, “low-fat” is the priority. Nuts and olive oil are not encouraged to eat more, but are used to replace animal oil, so as to take care of calories and improve cholesterol.