Who knows about DASH diet here?

[tophat]

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Dietary Approach to Stop Hypertension. i am interested to know if anyone is familiar with this using locally available foods. thanks.

[L. Enario]

Bro tophat, mangutana lang ko how long naka og how sever imo hypertension? Ang best jud mu-prescribe sa diet is from your physician or a dietician. kai sa una, they know more in depth about your condition and the pros/cons of the diet.

Anyway, ang DASH is basically a diet that consists of eating low sodium, high fiber and natural foods. The following are the recommended components of your diet:

1. Whole grain or Whole grain foods - serving as replacement for your regular carb sources. Examples of this are whole wheat bread, oatmeal and brown rice. Better ni sila, kai they have a lower glycemic index, meaning less glucose is introduced to the body per serving. For example - 1 slice of white bread might have 60 grams of carbohydrates, that 60 grams of carbs are then converted to a lot of glucose. On the other hand, 1 slice of whole wheat bread might have only 30 grams of carbohydrates, and as a result less glucose is introduced to the body. The extra mass of the bread is fiber which is very good for digestion. Recommended 7-8 servings per day. If you don't know what 'servings' means I'll explain later.

2. Fruits - very nutrient dense and filling, in general just great food that we get less than we need. Just make sure to avoid canned and preserved fruits, as these generally have preservatives added to them. Recommended 4-5 servings per day. Additional info: pick fruits that are in season, as these tend to have less things added to them.

3. Vegetables - Good source of many Vitamins, as well as minerals like Iron. As an added bonus, they add loads of flavor to dishes they are prepared in and tend to be very filling. Examples: Kangkong, kamunggay as well as mga squash. Eat any veggies, it's more on how it's prepared kai there generally no rules on what veggies to eat, just your preference. Recommended 4-5 servings per day sad.

4. Low fat or non-fat dairy foods - Skimmed milk, goat cheese, low-fat milk, the likes. Added in ni xa kai good source of Calcium but reduced fat content. Take in the morning as a good waker upper and spread across the day sa snacks.

5. Lean meats, fish and poultry - Lean cuts of pork and beef have lower fat content., just ask sa meat vendor ug mga lean cuts, they'll happily tell you which are lean cuts. Fish and poultry have even lower fat content than the lean meats and fish contains omega-3 oils (good for the heart). The key is in preparation, (I'll have a different section for prep) and amount consumed. Recommended 2 or less
servings per day.

6. Nuts, seeds, legumes - Peanuts, and the like. These are the only vegetables in which you should take note of your consumption, Things like string beans, baguio beans, anything with beans in it. Applies to all nuts ni siya. Recommended 4-5 servings per WEEK.

7. Fats or sweets - LIMIT jud ni. This is the root cause of your condition and as such should be cut down to a minimum. Fats cannot be avoided as some foods contain this jud, nya some recipes require it but keep it to a minimum. Ang sweets include everything from soft-drinks to candies. Sweets are important to cut out as diabetes or even just high glucose levels have a tendency to help hypertension worsen.

ABOUT SERVINGS:
I'm referring to SERVING SIZE, to get some idea the recommended content of your plate should be something like this. 1/2 cup rice, matchbox sized piece of meat, and half a cup of vegetables. If you're eating something nga packaged (like oatmeal, or cookies or tuna) check the nutritional information there's a part that says SERVING SIZE, it's usually in grams or oz. and should be your reference to how much you should eat PER MEAL. Example ang akong oatmeal nga i-eat has a serving size of 8 oz. about 300 mL. So that's how much oatmeal I prepare.

Talking about preparation...

HOW TO PREPARE YOUR FOOD...
Filipinos tend to have a fry everything outlook on food. This is obviously something you should avoid, as this adds unnecessary fat to the food. Also, avoid salting food too much, a pinch of salt goes a long way.

ON CHICKEN - Take of the skin, this is where all the fat is. Steaming is a good way to cook most food this work with chicken as well. Ask people about what spices you can use when steaming chicken.

ON VEGGIES - Don't over cook these as this will make it taste worse than it really is and it gets rid of a lot of the nutrients.

ON OIL - If ever you use oil in cooking, make sure you don't over heat it or use the same oil again and again. Maka-daut na nang resulta nga oil.

That's it na. hahha ask if you've got more questions.

[thaDUKE]

thanks for the info...

[randymunz]

nice ni da basahon nya ni nako pag-abot sa balay.

[tophat]

salamat kay duna pud diay nakasuheto ug DASH diri. wud u believe that i have been to doctors who havent heard about this? ridiculously infuriating kana ako pay mag explain sa research behind the DASH diet.

naa man ko makuha sa google nga recipes pero nahan unta ko kana local foods..labi na kana dili kaayo mahal bah.

anyone can layout a sample DASH recipe, lets say, from breakfast to dinner? local foods ha please.

[tophat]

@L. enario

ND ka sir/maam? or a doc?

[L. Enario]

Graduating Nursing Student sir tophat, mostly substitution raman among i-recommend ana sir. Para sa pag-prep sa foods kai kanang simple ra jud, kai tinuoray wala kaayuy mga text/info about LOCAL application sa DASH diet. Mangutana nya ko sir, about asa ta maka.kita og recipes, maybe naay nahibaw.an ang akong mga instructor.

[L. Enario]

Naa diay koi link sir o:

The first 2 should be easily doable in the household.

DASH Diet Recipes

[tophat]

thank you sis for the info.

[earljahn]

Nice kaau ni na infos,dahhan matabangan ani