[N-clex] DASH diet

: HTN 예방, well ballanced

- grains 7~8serving/d, brown, whole

- fruits & veges 4~5serving/d

- dairy 2~3serving/d, low fat, skim milk (whole milk X)

- protein 2serving↓/d, lean meat(살코기), poultry, red<white, skinless (지방↓), fry X/ broil, bake, gril, roast O, salmon, tuna, omega-3(다른 지방녹임, HDL↑

- nut,seed 4~5serving/wk

- fat,oil 2~3serving/d, flex seeds, canola oil(식물성 中 omega-3)

- sweat 5serving↓/d

- alcohol 1~2 drink/d

- Na 1.5g/d