Collective Diets for clinical purpose Part 1:- (DASH Diet and Mediterranean Diet)

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DASH Diet:-

•The DASH diet is an eating pattern that reduces high blood pressure.

•It is not the traditional low-salt diet. DASH uses foods high in the minerals calcium, potassium, and magnesium, which, when combined, help lower blood pressure. 
 

Diet Pattern:-

•It is also low in fat and high in fiber, an eating style recommended for everyone.
•The Healthy Eating Pattern is the template for the DASH eating pattern, with inclusion of 1⁄2 to 1 serving of nuts, seeds, and legumes daily, limited fats and oils, and use of non-fat or low-fat milk.
•The eating pattern is reduced in saturate fat, total fat, cholesterol, and sweet and sugar-containing beverages; and provides abundant servings of fruits and vegetables.
 

 Preventions:-

•Although the DASH eating plan is naturally lower in salt because of the emphasis on fruits and vegetables, all adults should still make an effort to reduce packaged and processed foods and high-sodium snacks (such as salted chips, pretzels, and crackers) and use less or no salt at the table.
 •DASH can be an excellent way to lose weight. Because weight loss can help lower blood pressure, it is often suggested.
 •In addition to following DASH, try adding in daily physical activity such as walking or other exercise. You may want to check with your doctor first. 

Guidelines:-

•Consume fiber-rich fruits, vegetables and whole grains.
 •Avoid consumption of processed foods and snacks with high salt content (e.g. crackers, salted potato chips, pretzels etc).
 •Avoid the use of salt at the table. Limit your salt intake to no more than 1 teaspoon per day.
 •Consume foods low in saturated fat, cholesterol, total fat and sugar.
 •Include ½ to 1 serving of seeds, nuts and legumes daily.
 •In addition to following DASH diet, increase physical activity level that will help you in losing weight as well as in keeping your blood pressure within the normal range. 
 
 
 Mediterranean diet:-

•The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
 •The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
 •Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats.
 •Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

Key components of Mediterranean Diet:-

 The Mediterranean diet emphasizes:
 •Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.
 •Replacing butter with healthy fats such as olive oil and canola oil
 •Using herbs and spices instead of salt to flavor foods
 •Limiting red meat to no more than a few times a month
 •Eating fish and poultry at least twice a week
 •Enjoying meals with family and friends
 •Drinking red wine in moderation (optional)
 •Getting plenty of exercise.
 

Food not Allowed:-

•Refined grains, such as white bread, white pasta, and pizza dough containing white flour.
 •    Refined oils, which include canola oil and soybean oil.
 •    Foods with added sugars, such as pastries, sodas, and candies.
 •    Deli meats, hot dogs, and other processed meats. 
 

Food Allowed:- 

• Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
 •    Eat in moderation: Poultry, eggs, cheese and yogurt.
 •    Eat only rarely: Red meat.  

 

 

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