Dash diet for hypertension to lower blood pressure: description, rules, pros and cons, menu for a week

If your pressure increases, there is excess weight, then try Dash diet. Read more about this power system in the article.

There are many different diets in the world. Each woman chooses for herself such a meal that will help her lose weight or at least remain in the same weight, without adding kilograms. But there is still such a unique diet that you are unlikely to hear about - this Dash diet.

Read another on our site an article about the Sirtfood diet, which helps to lose weight with polyphenols. These substances are in simple foods that are available in the refrigerator of each family.

What it is? To whom will this type of nutrition be useful? What can be eaten and what is prohibited? Look for answers to these and other questions in this article.

What kind of power system-Dash diet (Dietary Approaches to Stop Hypertension) for hypertension: Description

Dash It is a list of the best diets in America. It has established itself as effective and safe for weight loss. It was developed to treat people with high blood pressure (blood pressure). The whole essence of this type of nutrition from hypertension is to minimize the consumption of SAH. Sand and salt or completely exclude these foods.

Dash translated literally as Dietary Approaches to Stop Hypertension - “Dietary approach to the treatment of hypertension”. Here's a description:

• This is a unique power system, which was specifically composed to lower blood pressure in hypertension.
• It is also considered the best super diet in the prevention of SAH. Diabetes.

In addition, adhering to this type of nutrition, you can avoid the development of heart. insufficiency, stroke and reduce poor cholesterol in the blood.

The principles and rules of the Dash diet for hypertensive patients: what products are possible and which are prohibited

The power rules are similar to vegetarianism. This diet is easy to adhere to. It is important to use the main products. Choosing skim milk. It is necessary to reduce fat, salted and confectionery products in the diet. Below you will find a list of which products are possible and which are prohibited for use.

Principles and rules of the Nutrition Program type Dash for hypertensive patients:

• Use products that have potassium - bananas, avocados, broccoli.
• Use only Raises. Oils, during cooking and frying food.
• Use low -fat foods - fish, beef and beans.
• You need to drink up to 2 liters of water every day. You can also tea, fruit or vegetable juice, coffee. Exclude harmful drinks - sweet soda, drinks containing ethanol alcohol.
• Every day in the menu, turn on the green twigs of dill, parsley, basil, as well as vegetable and fruit fruits. For example, regularly eat apples, kiwi, oranges, etc. Fruits - 5 p. in a day. Eat either one fruit at a time, or 100 grams of dried fruits, or drink half a glass of freshly squeezed juice.
• It is worth choosing products from whole cereals.
• Write five tricks. 1 portion should approximately weigh two hundred grams.
• Suitable for snacks low -fat cottage cheese, nuts, dried fruits.
• It is preferable to choose yesterday's bread.
• It is useful late in the evening to drink a sour milk, for example, kefir, but in 2 hours. before sleep.
• From sweets, you can afford pastille, fruit desserts, marshmallows (white, since dyes are added in color, during production).
• During the week, eat legumes, various nuts, seeds at least five times.
• It will be useful to add shrimp, squid and mussels to the menu: they improve the digestive tract.
• The daily calorie content of food should not exceed 2000 kcal.

• Refrain from products containing a lot of sugar.
• Exclude fried dishes, smoked meats, confectionery store products, sharp spices, conservation (fish, meat), fast food from the diet.
• Salt is allowed in a number of 5 g per day at first this superdote, when the body gets used to such a diet. Gradually, the amount of salt is reduced. This process should occur smoothly, without sharp jumps. Over time, the need for salt and sugar will disappear. In order to regulate the number of sah. Sand and salt in dishes, study the composition of food products purchased in the store.
• In addition to proper nutrition, it is advisable to engage in active sports. This will keep the body in good shape, maintain immunity and improve the results of the diet.
• Compliance with the sleep regime, refusal of smoking, will help to achieve the best results in the superdote and improve well -being as a whole.

That's what you should completely refuse:

• Alcoholic drinks
• Sneches, fast food, chocolate. Bars, chips - they are harmful to the body
• Fatty products
• Canned fish and meat
• Pickles
• Smoked products
• Sugar, salt

Dash-feeding involves cooking food according to simple recipes and unusual dishes. This super diet is excellent for hypertension and people who want to eat right. It has everything necessary for the normal activity of the body and the permitted products contain many useful substances.

Video: What is Dash diet and why do doctors consider it one of the best?

Additional recommendations for hypertensive patients on dash diet for weight loss

For people suffering from high blood pressure, it is worth highlighting some recommendations. They will help to alleviate the condition even during a hypertensive crisis. Here are additional recommendations for hypertension on DASH-DIT For weight loss:

• Not too harmful sweets allowed by the diet (fruit. Dessert, pastille, marshmallows), eat no more than 4 times a week.
• For 7 days. Use 2 ports. meat and fish.
• During the day, you can eat dairy products, as well as those products in which there are dairy fats, in the number of 2 servings.
• Fresh fruit and vegetable fruits should be 5 ports. in a day.

More useful information below. Read further.  

What can be used on a dash diet: dietary approach

Such a dietary approach will help eat many delicious dishes, there is very little prohibition. In the list you will find products on which the main emphasis is made by the proposed diet system. Nutrition. What can be consumed on a dashda? These are such products:

• Freshly squeezed juices from vegetable and fruit fruits. 5 ports are ideal during the day. Green vegetable fruits are preferable. In 1 port. about 200 ml.
• Use equal number of different vegetables and fruits, and not one thing.
• Squirrels - their source - food with almost zero fat content. It is advisable to eat fish, meat, poultry and eggs. Raises. Proteins are also important for the body. One portion of protein. food per day should be present in the diet - this 200 gr.
• Seeds, nuts, beans. These products perfectly saturate the body for the whole day. For 7 days. Eat 5 servings - no more.

So, you need to normalize hell. What you can eat you already understood. Now let's look at the products that should be completely excluded from the menu so that the pressure becomes 120/80. Read further.

What to exclude from the diet on a dash-out to normalize pressure: 120/80

The pressure is considered normal 120/80. To achieve these results is simply if you eat and comply with the rules of this power system. What to exclude from the diet on a dash-diet in order to normalize pressure? Here is a list of products and useful tips:

Salt food:

Any salty products delay excess fluid in the body, this leads to swelling and increasing blood pressure. For this reason, it is advisable to reduce to 5 gr. Salt per day from the diet. Limit the use of such food:

• Different pickles
• Pickled products
• Smoked meats
• Saline. cheeses
• Sauer dishes

In order not to spoil the taste of dishes due to the low salt content, it is worthwhile to use emergency spices. They will improve taste and add healthy trace elements to food.

Fat foods:

Food with a high fat content increases the poor blood cholesterol, clogging blood arteries and forming cholesterol. Plings. Therefore, such products should be removed from the daily menu:

• Cream, sour cream, fat cottage cheese
• Salo, fat. Meat and fish
• Egg yolk
• Fatty greeting broths

SPICY FOOD:

As a rule, acute products increase appetite. As a result of this, you can overeat that will lead to excess body weight and increase blood pressure. Therefore, it is worth excluding such food products from the diet:

• Sharp sausages
• Dishes seasoned with sharp spices
• Ketchup

Fried dishes:

Fried food helps to increase extra pounds, contributing to pathologies such as heart disease, as well as the development of SAH. diabetes, and, as a result, increased blood pressure. The listed products below should be removed from the food menu:

• Free potatoes or fried
• Fried pastries (pies, donuts, etc.)
• Eggs in a pan
• Fry, mushrooms and meat, etc. fried on fire.

ALCOHOL:

Alcoholic products are complemented. Stress on the heart, increasing blood pressure. Therefore, it is worth refrain from any drinks containing ethanol alcohol.

Dash diet for hypertension-Food examples: a menu for a week for hypertension, recipes

As mentioned above, Dash diet She showed herself as the best of all power systems for hypertension. Below you will find nutritional examples that are suitable for reducing pressure. In each day, the food is divided by 6 times:

1. Breakfast
2. Lunch
3. Dinner
4. Snack
5. Dinner
6. Snow late in the evening (2-3 hours before bedtime)

One of the snacks can be removed if such a diet is so satisfying for you. Here is a menu for a week for hypertension:

MONDAY:

1. Sanny porridge of skim milk with raspberries, pear, fruit juice - 200 ml.
2. Sandwich with chicken, tomato, cucumber
3. Light soup, chopping bun
4. Grapefruit
5. Baked low -fat meat, leaf salad
6. Grapefruit
7. A glass of fermented ash

TUESDAY:

1. Vegetable juice, fermented baked milk, rye bread, cereal flakes
2. Cottage cheese 0% fat content, banana
3. Wheat porridge, tomato, greens
4. Banana
5. Baked lean meat with potatoes
6. Acidophilin - 0.2 l

WEDNESDAY:

1. Oatmeal, cheese sandwich, natural fruit tea
2. A handful of sunflower seeds
3. Diet pilaf, freshly squeezed fruit juice
4. 2 plums
5. Cottage cheese, fruit salad
6. A glass of kefir or milk

THURSDAY:

1. Barley, butter, green tea without sugar
2. Steps Street - handful
3. Beef with rice, stew stew
4. 2 pears
5. Vegetable casserole, fruit salad
6. Kefir - 0.2 l

FRIDAY:

1. Sanny porridge with raspberries, pear, fruit juice 200ml
2. Avocado, bifido 0.2 l
3. Baked meat with potatoes, tea without sugar
4. Apple
5. Banana, cottage cheese
6. A glass of acidophilin

SATURDAY:

1. Cottage cheese, grain bread, a glass of orange juice
2. Grapefruit, a glass of fermented
3. Buckwheat with mushrooms and tomatoes
4. Pear and apple
5. Cutlets made of fish minced meat and onions, with potatoes baked in the oven
6. The glass of Ayran is natural

SUNDAY:

1. Rye bread, cereal flakes (you can pour them with water or low -fat milk in the evening), 0.2 liters of apple juice
2. Grapefruit, glass of yogurt
3. Sharp roll, vegetable soup
4. Apple
5. Spaghetti with cheese and stewed tomatoes
6. A glass of any liquid sour -milk drink

You can cook dishes as you want by connecting the allowed ingredients. The main thing is not to fry. Below you will find recipes for dishes that can be used in your menu.

Spring salad- Components of dishes:

Cooking method:

• Soak almond nuclei in advance at 8-10 hours.
• Grind garlic and almond nuclei in a blender bowl, add honey and lemon. juice.
• Pour 100 ml of water and break well until smooth.
• Cut the dill branches, radish and cucumbers, season with the sauce made and mix. Put in a salad bowl and serve.

Boiled beans with tomatoes, apple and sweet pepper - Components:

• 1 apple
• 1 red. Sweet. pepper
• 1 cup is red. beans
• 1 garlic tent
• Olive. oil
• 200 g of tomato

Cooking method:

• Boil, previously soaked for eight hours., Beans.
• Pour water - proportion one to three. Cook until cooked.
• Grind garlic, tomatoes, apple, pepper. Mix these components and warm up in a pan. At the end, put a little olive. Oils, mix and turn off the fire.
• Stir everything with boiled beans, season with lemon juice, transfer to the salad bowl.

Carrots and apples with nuts and raisins- Components of products:

• 50 ml of orange. juice
• 2 apples
• 50 g of nuclei of Grezsk. Oreshkov
• 200 g of carrots
• 40 g of raisins
• 10 g of honey

Manufacturing method:

• Grate apples and carrots on a large -tank board.
• Grind the nut nuclei.
• Transfer apples and carrots into a bowl, pour steamed raisins and nuts.
• Combine oranges with honey and mix.
• Season the salad with this sauce mixture.

Hek boiled in lemon sauce - The necessary products:

• Hake fillet
• Bulb
• Lemon
• Carrot
• 0.2 kg of celery
• Tablespoon of olive oil

Cook like this:

• Grind the lemon, mix with butter.
• Carrots, celery, onions wash, clean and boil for 5 minutes. In boiling water.
• We take out vegetables, lay the fillet. Boil fish until cooked - 10 minutes.
• We knead vegetables, add lemon and use as a side dish to fish.
• Put fish, vegetables on a plate and serve.

As you can see, you can cook delicious and various dishes from the allowed products.

Pros and cons of diet dash: scientific evidence

Diet dash It has undeniable virtues. These include:

• Stable maintenance of body weight is normal
• The ability to reduce blood pressure in less than 2 weeks without drugs.
• Reducing the risk of developing vessels and heart pathologies, as well as diabetes 2.

Here are more pluses:

• Due to its full -fledged proper nutrition, weight is effectively reduced.
• Diet is available to everyone, due to the small cost of permitted products.
• The food program is easy to use.
• It is easy to maintain a diet due to a large number of snacks. Therefore, the risk of breakdowns will be minimal.

Minuses:

• Some people may have health problems with a complete rejection of salt.
• Losing weight can use carbohydrate substances in an excessive number (although they are complex), scientists belong to the disadvantages of this power system.
• In restaurants and cafes, it is difficult to choose food corresponding to the diet, because dishes often contain hidden sugar and salt. So you have to refrain from going to the data of the institution. But it should be added that health and normal weight are worth it.
• The weight is dropped slowly, but stable, so they are not suitable for those who decided to lose weight in a short time.

Scientific evidence of the success of the program:

• In a study with the participation 810 patients The influence of the diet on weight loss was evaluated and blood pressure was controlled. According to the study, it was noticed that people who used such a power system, along with weight loss, have returned to normal.
• Another study with participation 456 people showed that a diet consisting of low -fat dairy products, as well as 5-10 servings vegetables and fruits per day, contributes to a better way to regulate blood pressure.

The study shows that Dash diet has the best effect on blood pressure.

The benefits of diet from hypertension are dash for health

First of all, such nutrition is useful for the body and helps to deal with increased blood pressure. It is also worth noting the fight against many varieties of oncological. diseases. This is the benefit of such a diet for hypertension:

• This is an ideal food option for people with type 2 diabetes. All this is due to the features of the diet.
• Ideal for obese people.
• Contains a storehouse of vitamins and minerals, improves the condition of the skin and hair.
• The main plus of this power system is a large number of vegetables and fruits in the diet.

If you decide to eat on such a system, then you should know about side effects. Read further.

Side effects of diet dash

It is worth noting that Dash diet has no side effects. The only thing you have some serious disease, then you cannot use this method of nutrition without consulting your doctor. For healthy people, the diet has only a positive message thanks to a balanced diet.

Diet: dash.ru in Russian

Many people who have only heard about such a power system are looking for an official source with information about this diet, gaining in the search engine "Dash.ru". It is worth noting that the developers of such a diet from America did not make a site in Russian. But a lot has been written about this diet on the site iherb.ru. By the way, this resource tells and offers only natural food, food additives, cosmetics, as well as everything for health and good health.

D.jeta Dash: Reviews

If you want to normalize your pressure or lose weight and chose diet dashBut doubt whether to switch to this diet or not, then read the reviews below. Many people adhere to her and become healthier, thinner and putting themselves in order, and the weight is normal.

Margarita, 40 years old

Diet Dash My friend in misfortune recommended me - hypertension with ten years of experience. I studied literature about this diet on the English-speaking site, it’s good that I speak English at the necessary level. Oddly enough, I did not find anything new for myself. Almost the same as the diet of the treatment table No. 10 for hypertension, on which I have been sitting for almost a year. The main restriction is all salty, smoked, meat and sweets. Rather, this is a tribute to fashion, so I did not change anything in my diet, which my district doctor described in detail. It passed for almost a year, the pressure stabilized, I lost weight, and overall health improved.

Tatyana, 62

I read about the diet Dash On a specialized forum for hypertensive patients. I decided to try, because recently the pressure is unstable, and after stress it often increases. For a long time I could not eat slightly salted food, as I got used to sausages, salty fish, ham. Often indulged in sweets. But over time, I learned to taste food with herbal, non -fast spices, garden greens, garlic, and onions. Six months later, the weight returned to normal, shortness of breath disappeared, the pressure leveled off. I am engaged in walking and riding a bicycle.

Anna, 31 years old

Great super diet. Rather, this is not a diet, but simply a pp. There are no strict restrictions, even sweets can sometimes be eaten. With the exception of a number of servings: very frequent meals. If you are sitting at home all day, it is convenient. And at work 8 times Do not have a bite, colleagues begin to joke, they say, you eat too much. But, if health is important to you, then do not pay attention. There is no hunger - snacks and basic meals do not allow to starve. The main thing is not to overdo it in the volume of food. Eat often, but little by little. The weight decreases smoothly, without sharp jumps.

Video: You can lose weight! Dash diet is the best in the world. 100% result of losing weight to the Frenchman nutritionists for!

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