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DASH diet: effective diet for high blood pressure

Hypertension is considered one of the most common today diseases. High blood pressure affects not only the elderly, but also young people. Particularly at risk are patients with excess weight. Extra weight creates additional stress on the body and are one of the causes of unstable blood pressure. Therefore, in order to cope with hypertension, not enough medical treatment. It is important to reduce the weight to the recommended level and follow certain food rules.

The most effective nutrition system, developed by American scientists, is the DASH diet. It is suitable not only for patients with hypertension, but also for those who want to lose weight. DASH diet based on the frequent use of small portions, that is, at the fractional power. This manages to avoid severe restrictions. A balanced diet in accordance with the DASH diet helps to correct the lipid profile, lowering levels of cholesterol in the bloodand also prevent high blood pressure. Patients who hold this power system is less prone to coronary heart disease, the formation of malignant tumors, strokes and diabetes. Pay attention to the DASH diet is relatively healthy people who want to lose weight and monitor your body.

The content of the article:


The basic principles of nutrition with the DASH diet

The main goal of the DASH diet – the maintenance of normal blood pressure levels, which is achieved by weight reduction and its control. To adhere to the principles of the system power supply is easy: just give preference to natural foods, avoid fatty or sugary foods.

  • Of particular importance is the reduction of salt consumption. Maximum allowed volume per day – half a teaspoon. However, note how the salt contained in foods, and added to the finished dish. To reduce the amount gradually.
  • With the DASH diet a day may be allowed, at least 6 servings of whole grain products. This can be a variety of cereals, pasta from durum wheat. But the portions should be small. For example, half Cup of cerealor cooked pasta. White bread should be replaced with whole grain, and one meal to eat no more than 40 g.
  • Vegetables and fruits are a source of vitamins and the quick carbs. The day they can be consumed 4-5 servings. Per meal it is recommended to eat no more than one glass of green vegetables or a whole fruit. For all other vegetables, the dose should be halved. Juices and dried fruits should also be limited.
  • In a balanced diet should be sufficient amount of protein which is necessary for the formation of new cells and tissues. In addition, he performs several other important functions. Source of protein in accordance with the DASH diet can be any lean meat or fish as well as chicken eggs. The total weight of these servings per day should be not more than 200 g. Source of protein also serve dairy products. This can be milk, cheese, yogurt, natural yogurt or low-fat cheese. Portion of liquid milk product should not exceed 150 ml. the Consumption of cheese should be limited to 50 g per day.
  • Along with proteins and carbohydrates, an important component of a balanced diet are fats. They enter the body with fish or meat. Patients who are on a DASH diet, can afford a day a spoonful of vegetable or olive oil, season them with salad, or a sandwich with a thin layer of butter for Breakfast.

  • It is useful to include in the DASH diet of fatty sea fish and fish oil in liquid or capsules. This will help you to lower blood pressure and reduce the risk of dangerous complications of hypertension (learn more in the article: the benefits of omega-3).

  • For many the biggest problem is the need to give up sweets. Within the diet DASH to use such products, but not more than 5 servings a week. Moreover, they should be small: a few spoonfuls of jam, marmalade or honey, a piece of dark chocolate. Gradually the body becomes accustomed to a limited amount of sweet, and to cope with the temptation will become easier. Worth looking for for yourself an alternative to the banned products. For example, to replace candy and cookies with dried fruit, organic jams, berries.
  • On the day should drink no more than 2 liters of fluid, this volume includes both clean water and other beverages. It is recommended to give up alcohol, but in some cases, allowed 1 serving per week: a shot of vodka, a glass of wine or mug of beer.

The average calorie daily diet is 2,000 kcal. As a rule, such a quantity of energy enough to not to experience hunger and get all the necessary elements and vitamins with food. Depending onlifestyle, weight, height and health status indicator of daily calories may vary, so you should consult that with your doctor. DASH diet allows you to achieve good results in weight reduction, subject to all its rules. However, this would require a long period of time.

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Recommended foods in the DASH diet

In the daily diet of the DASH diet includes the following products:

  • 7-8 servings of breads and cereals;
  • 4-5 servings of vegetables;
  • 4-5 servings of fruit;
  • 2-3 servings low-fat or fat-free dairy products;
  • 2 or less servings of meat or fish products;
  • Of 2.5 servings of fats;
  • 4-5 servings of nuts, seeds or legumes.
  • 5 servings of sweets per week, including 1 tablespoon sugar, 1 tablespoon jelly or jam, 15 grams of chewing candies or a glass of lemonade.

Here are rough dimensions of what we mean by one.


For bakery and cereal products:

  • 1 slice of bread;
  • Half of a large bread for hot dog or hamburger;
  • 6-inch bagel;
  • 1 small bun or cake (about 30 g);
  • 30 g of cereal, ready to eat, it is best not sweetened;
  • 2-3 PCs large or 5-6 small crackers;
  • Pete (size 10 centimeters, rye or wheat);
  • 3 medium loaves, each about 12 centimeters long;
  • 9 app cookies;
  • 1/2 Cup cooked cereal, rice or pasta;
  • 2 dry salted bread sticks;
  • 1/5 250g biscuit;
  • 1/16 of a two-layer cake;
  • 3 rice or corn cakes;
  • 2 cups of "popcorn" (popcorn).

Note: Cup is approximately 200-240 ml


Serving of fruit on the DASH diet:

  • One whole fruit (banana, orange, peach, Apple or pear is of medium size);
  • Half a grapefruit;
  • Slice of melon;
  • Fruit juice — 3/4 Cup;
  • Tangerine or orange slices, no more than 1/2 Cup;
  • 1/2 Cup any fresh fruit, cut into pieces;
  • 1/2 Cup canned fruit in own juice;
  • Frozen fruit — 1/2 Cup;
  • 1/4 Cup of dried fruit, which are more concentrated in nutrient content;
  • 5 large or 7 medium size strawberries;

  • 1/2 Cup raspberries, blueberries, blackberries or black currants;

  • 11 cherries;

  • 12 grapes;

  • 1,5 plum of medium size;

  • 2 apricot of medium size;

  • 1/8 of the fruit avocado medium size (but note that it is quite high in fat!);

  • 1/2 Cup fruit salad (prepared without sugar and cream);
  • 1/2 mango medium size;
  • 1/4 papaya medium size;
  • 1 kiwi fruit;
  • 2 canned apricots (without syrup);
  • 14 pieces of canned cherries (without syrup);
  • 1,5 canned peaches (without the liquid).
  • 1 canned pears (without the syrup);
  • 2,5 canned pineapple slices (no syrup);
  • 3 canned plum (without the syrup);
  • 9 dried apricot halves (dried apricots);
  • 5 pieces of prunes.

For vegetables:

  • 1/2 Cup vegetables, cooked or chopped raw;
  • 1 Cup leafy greens, such as lettuce or spinach, or 1 Cup of salad of green vegetables;
  • 1 medium size tomato or 2-3 small tomatoes;

  • 7-8 pieces young carrots or celery (about 6 cm);

  • 3 florets broccoli 1/3 cucumber or medium size;
  • 10 green onion medium length;
  • 13 radishes of medium size;
  • 9 pods of snow or sugar peas;
  • 6 slices summer squash (yellow or zucchini);
  • 1/2 Cup coleslaw or boiled potatoes;
  • 1/2 Cup cooked leafy vegetables, such as cabbage or spinach;
  • 1 whole red or green bell pepper of medium size or 8rings of pepper;
  • 1 artichoke;

  • 6 shoots of asparagus;

  • 2 small whole beets, about 5 cm in diameter;

  • 4 cabbage Brussels sprouts medium size;
  • 1 corn on the cob medium size;
  • 7 mushrooms of medium size;
  • 1 whole medium-sized onion or 6 small onions;
  • 1 whole turnip average value;

  • 10 cubes of potatofries (deep fried);

  • 1 baked potato of medium size;
  • 3/4 Cup sweet potato;
  • 1/2 Cup of tomato sauce to spaghetti;
  • 1/4 Cup tomato paste;
  • 1/2 Cup cooked beans (if they weren't considered a meat dish);
  • 3/4 Cup vegetable juice;
  • 1 Cup pea soup;
  • 1 Cup of vegetable soup.

Meat and protein foods in the DASH diet — no more than 2 servings per day. One serving can include:

  • 55-85 g of cooked lean beef, veal, lamb or lean pork meat (without bones);
  • 55-85 g of cooked poultry meat, better than chicken or Turkey (without skin and bones);
  • 55-85 g of cooked fish (without bones). Allowed and even recommended to strengthen the heart use fatty varieties of saltwater fish or preparations of fish oil;
  • 55-85 g of canned fish without sauce;
  • 1 whole egg (yolk and white) or 2 egg whites;
  • 1/4 Cup sunflower seeds or pumpkin;
  • 1/3 Cup walnut or peanut;
  • 1/2 Cup baked beans;
  • 1/2 Cup soy tofu;
  • 30 g lean ham;
  • 1-1,5 sausages (total weight about 70 g);
  • 6 shrimp, medium size;
  • 1/4 Cup of canned lobster or shrimp (without the sauce);
  • 4 Pacific oysters or 11 Atlantic;
  • 1/4 Cup of canned salmon (no sauce);
  • 1/3 Cup canned clams or crab meat (no sauce).

For dairy products:

  • 1 Cup milk or buttermilk;
  • 1 Cup of kefir, yogurt, acidophilus milk or any other dairy product;
  • 45-50 g of hard cheese;
  • 55 g cream cheese;
  • 2 cups pressed cottage cheese (it has less calcium than hard cheese);
  • 1/2 Cup skimmed milk;
  • 1/2 Cup of condensed milk without sugar;
  • 1 Cup frozen yogurt or 1.5 cups of frozen milk.

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Recipes

Baked cod

In accordance with the DASH diet you need to eat at least 2 servings of food per day containing adequate protein. They are rich in fish, and eat even fat its varieties. For baking you can take cod or trout. Fish fillets should be washed, greased with olive oil and RUB with spices, and then cook in a preheated 180 degree oven in foil. The one portion is 80 g. Fatty fish in this case, it will be a source of not only protein, but healthy fats.

Salad "Spring"

This dish is simple to prepare, but it has the original taste and contains rich in vitamins and nutrients products. To prepare salad chop green Apple and leaf lettuce, add a little walnuts, sunflower seeds and cranberries and then fill with olive oil.

Meat Salad

In this salad, along with vegetables, there is chicken meat, which makes it quite hearty. Boiled chicken and celery slice, sprinkle with lemon juice, add spices and green onion and then season with olive oil or low-fat sour cream.