- What is the DASH diet?
- DASH diet for hypertension
- Principles of the DASH diet
- DASH diet: effects
- DASH diet: sample menu
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The DASH diet is not only very he althy, but also does not require many sacrifices. Therefore, although referred to as medicinal, it is becoming more and more popular. The main goal of the DASH diet is to support the circulatory system, but it has a beneficial effect on the entire body. Read what the DASH diet is all about - learn about its principles, find out its effects and try a sample menu!
What is the DASH diet?
The DASH diethas been in the 1st place in the list of the he althiest diets prepared by the U.S. weekly for many years. News based on the opinion of experts - nutritionists and nutritionists. DASH stands for "dietary approaches to stop hypertension", which means "diet plan to protect against hypertension".
DASH diet for hypertension
Doctors love this diet for helping to fight the scourge of hypertension, and patients for the variety of flavors and ease of use. Its great advantage is also the fact that you do not have to give up your favorite dishes (usually it is enough to slightly modify the unhe althy recipes), and meals are prepared quickly and for the whole family - all household members - from children, through adults and seniors - can eat the same thing and it will only benefit them.
The DASH diet is intended for people who love to eat, because the daily menu consists of 3 main meals and 4 snacks.
There is no specific duration of the DASH diet as it is designed to be simply a he althier lifestyle. We eat 2,000 calories a day, and if someone wants to lose weight - 1,500.
Principles of the DASH diet
The guiding principle of the DASH diet is less s alt and more raw food. The diet recommends giving up white bread, cakes and pastries, and red meat. The secret of this nutritional treatment are products that help to regulate blood pressure, and in the process of insulin metabolism (the risk of diabetes is significantly reduced). They should appear in the daily menu even several times a day.
What do the creators of the DASH diet recommend?
- Consume whole grains - 6-8 servings daily
Dietary fiber, which is abundant in them, lowers blood cholesterol, improves digestion and absorption of carbohydrates, preventing high blood glucose levels. A serving is a slice of bread, 1/2 cup of cooked groats, rice(preferably brown) or whole grain pasta.
- Eat vegetables and fruit - 4-5 servings a day
Vegetables and fruit are another important element of the DASH diet. They are important for vitamins, especially: vitamin A, vitamin E and vitamin C, minerals, especially potassium.
Antioxidants reduce the amount of free radicals in the body and protect against them, e.g. blood vessels. In turn, potassium increases the excretion of sodium from the body and lowers blood pressure.
On the DASH diet, you need to choose foods rich in ingredients that are good for lowering blood pressure, including: avocados, potatoes, tomatoes, apricots, bananas and those whose eating is beneficial due to their low sodium content.
These include: eggplant, green peas, pepper, chives, asparagus, zucchini, pumpkin, bananas, nectarines, pears, apples, raspberries, currants, plums, citrus. A serving is a cup of leafy vegetables, or 1/2 cup cooked or raw, 1/4 cup dried fruit.
- Consume lean dairy products - 2-3 servings daily
On the DASH diet, you do not have to give up dairy products. Low-fat milk and its products provide calcium necessary for bone building and the proper functioning of the circulatory system.
Its deficiency causes blood pressure and clotting disorders. It is best to choose acidified milk, i.e. kefirs and yoghurts, because they are better absorbed by the body, and thus calcium is more easily absorbed. A portion of dairy products is a small cup of natural yoghurt, 50 g of cottage cheese (3% fat), a slice of cheese (max. 19% fat).
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- Eat lean meat, especially poultry, fish and seafood - 2-3 servings daily
They are the best source of wholesome protein, B vitamins, iron and zinc. Fish and seafood provide omega-3 fatty acids, which lower blood pressure and the level of bad cholesterol, reduce inflammation, and inhibit the formation of blood clots in the blood vessels. A portion is approx. 90 g of meat or fish (you can cook, bake, grill).
- Consume fats (mainly vegetable) - 2 servings daily
Although the amount of fat in the DASH diet should be the same as in he althy people, its origin should be mainly vegetable. In the DASH diet, there are 2-3 servings of oil, margarine or a sauce, e.g. vinaigrette. A serving is e.g. 1 teaspoon of oil or margarine.
- Eat 4-5 servings of nuts and seeds a week
Almonds, nuts, seeds are an excellent source of essential fatty acids, fiber and potassium for the circulatory system (but also for the brain). The portions are small due to the high calorific value: two tablespoons of seeds, 3-4 tablespoons of walnuts, 1/2 cup of cooked lentils.
- Eat no more than 5 portions of sweets a week
On the DASH diet it is even advisable to reach for sweets - specialists mention dark chocolate and honey. Not only do they harm you, but they significantly reduce the risk of a blood clot forming. You can also eat sweets with a minimum fat content from time to time, such as sorbets, jelly beans. A serving is a cube of chocolate or a teaspoon of honey, 1/2 cup of jelly or jelly.Worth knowing
DASH diet: effects
Delicious food, not drugs, including the DASH diet, is the best way to achieve good blood pressure and blood sugar levels - this is the position of specialists at the National Institute of Heart, Lung and Hematopoietic System in the USA. Studies carried out on several hundred people have shown that the DASH nutritional program reduces systolic blood pressure by an average of 6 mm Hg, and diastolic blood pressure by 3 mm Hg.
The first effects are visible after two weeks of using the diet. After a month, blood pressure can drop by as much as 10 mm Hg. According to cardiologists, it is a few years of life as a gift.
Somehow "incidentally" weight loss occurs during the DASH diet.
- Forget s alt
S alt increases blood pressure. People on the DASH diet can eat only 2,300 mg of sodium per day, or half a teaspoon of s alt. Lowering your sodium intake to 1500 mg in your diet will have an even better effect. It is enough not to s alt the dishes on the plate or while cooking, for example, pasta or vegetables.
You can get the necessary amount of sodium by eating naturally s alty cheeses or lightly s alted poultry meats. It is also best to avoid sodium-rich products, such as: parmesan, rokpol, feta, most ready-made meats (especially salami, kabanos, canned ham), s alted herring, smoked fish, s alty sticks and chips and … corn flakes.
You can use other spices in your diet without restrictions: pepper, paprika and herbs, which will give your dishes a distinctive flavor. And that's really enough.
- Drink approx. 1.5 liters of fluid a day
The best, not only on the DASH diet, is water. If you go for bottled, go for low sodium. Herbal and fruit infusions and freshly squeezed juices are recommended (but remember to treat every 1/2 cup as a serving of vegetables orfruit, not just something to drink)
- Give up stimulants and artificial additives
The creators of the diet strongly advise against drinking alcohol and smoking. Similarly, the index includes highly processed products, full of dyes and preservatives. The DASH diet assumes that they should be discontinued, because such dishes usually contain a lot of s alt and hardened trans fats, which favor the increase in the concentration of bad cholesterol in the blood and destroy the effects of work.
DASH diet: sample menu
- a bowl of oatmeal with fresh or dried fruit
- wholemeal bread toast plus a teaspoon of honey
- 2 apricots
- glass of green tea
- a slice of whole grain bread, thinly spread with soft margarine
- 2 slices of lean sausage
- medium tomato
- glass of orange juice
- small apple
- tomato or broccoli cream soup
- 2 heaped tablespoons of cooked wholemeal noodles
- fish baked in foil sprinkled generously with herbs
- 1/3 steamed broccoli or green beans
- glass of vegetable juice
- cocktail with a glass of kefir or curdled milk
- 6-7 fresh or frozen strawberries
- tablespoon chopped nuts or linseed
- 2 prunes or any 3 nuts
- 100 g of lean cottage cheese with the addition of radish, a piece of cucumber and chives
- 2 slices of dark wholemeal bread
- cup of green tea