DASH diet for people with hypertension - a weekly menu

DASH diet for people with hypertension - a weekly menu

DASH diet for people with hypertension - a weekly menu
DASH diet for people with hypertension - a weekly menu

About 1.13 billion people worldwide have hypertension, two-thirds of whom live in low- and middle-income countries. (1)

In 2015, 1 in 4 men and 1 in 5 women had hypertension. Hypertension is one of the leading causes of premature death worldwide.

The main causes of high blood pressure are overweight, sedentary lifestyle, bad habits (smoking and drinking) and eating an unhealthy diet. In particular, eating too much salt and saturated fat. (two)

To combat this problem, the American Heart Association has developed a diet plan called the DASH diet.

Read on to find out what it's all about and what the weekly DASH diet menu would look like.

Dash Diet - What is it?

Dash diet

The DASH diet is a nutritional system developed by the US National Institutes of Health for hypertension. Adherence to this diet helps prevent high blood pressure and reduce the negative health effects caused by hypertension.

The abbreviation DASH stands for Dietary Approaches to Stopping Hypertension or Dietary Approaches to Stopping Hypertension. The diet was developed by scientists in 1993-1997 and several studies confirm its effectiveness in reducing blood pressure.

Along with vegetarian, Scandinavian and Mediterranean diets, the DASH diet is one of the three healthiest diets according to various research institutes in the United States.

Hypertension - Causes and consequences

First of all, hypertension is known to damage the heart and cardiovascular system. Excessively high blood pressure leads to a loss of elasticity of the arterial walls, and also reduces the flow of blood and oxygen to the heart muscle.

The consequences of hypertension are arrhythmia, heart failure, angina pectoris or even cardiac arrest.

Poor nutrition is the most important cause of hypertension. In particular, a diet that includes large amounts of salt, saturated fats and trans fats. And a chronic lack of fruits, vegetables and plant sources of fiber (such as whole grains).

DASH diet rules

DASH diet rules

The DASH food system recommends limiting salt and animal fats. Fruits, vegetables, whole grains and non-fat dairy products, vegetable fats (moderate), fish and other lean meats are allowed in a typical DASH menu.

Most simple carbohydrates (sugar, pastries, white bread, pastries, juices), overly starchy foods (white rice, cooked pasta), animal fatty foods (butter, cheese, lard, sausages), snacks (potatoes) are prohibited. Fried, salted), margarine and mayonnaise.

How to lower blood pressure with diet?

To lower blood pressure and avoid the effects of hypertension, it is recommended not only to follow a DASH diet or similar eating plans; but also give up bad habits, exercise regularly, and control stress levels.

Smoking, drinking alcohol and excessive caffeine consumption can damage the cardiovascular system as well as reduce the effects of the stress hormone cortisol. One way to ensure good physical activity is to count the number of steps you take per day.

DASH diet - weekly menu

DASH diet

The DASH diet is based on the complete exclusion from the diet of overly salty foods, potato chips, ultra-processed cookies and other snacks. It also does not allow carbonated drinks. Remember that even diet sodas contain a significant amount of salt.

The diet for patients with hypertension should include whole fruits and vegetables (not in the form of sugar-rich fruit juices), lean meat and whole grains.

Here is a sample menu for the DASH diet.

Day 1

  • Breakfast  - ginger and lemon drink
    Oatmeal with milk, natural yogurt and fruits and strawberries
  • Lunch  - Souffle of fish, eggplant and tomato paste
    Green tea.
  • Snack  - Cherry jelly with fruit
  • Dinner  - Salad with avocado, kale, cucumber, cherry tomatoes, chia, chickpeas and steamed shrimp

Day 2

  • Breakfast  - Sugar-free granules with raisins, blueberries, chia seeds and walnuts with almond milk
  • Lunch  - soup with shiitake mushrooms. Haddock in lemongrass and green spice. Quinoa table with herbs and vegetables. Red tea
  • Snack  - fruit drink from cranberry and wholemeal toast with lean cheese.
  • Dinner  - salmon with sesame oil, zucchini puree and roasted vegetables.

Day 3

  • Breakfast  - Sugar-free granules with raisins, blueberries, chia seeds and walnuts with almond milk
  • Lunch  - soup with shiitake mushrooms. Haddock in lemongrass and green spice. Quinoa table with herbs and vegetables. Red tea
  • Snack  - fruit drink from cranberry and wholemeal toast with lean cheese.
  • Dinner  - salmon with sesame oil, zucchini puree and roasted vegetables.

Day 4

  • Breakfast  - pancake with oatmeal with green coffee and fruit.
  • Lunch  - roasted chicken with peppers, brown rice, olive oil and flax seeds.
  • Snack  - skim yogurt with fruit.
  • Dinner  - Roasted fish with Provencal herbs, blanched vegetables.

Day 4

  • Breakfast  - pancake with oatmeal with green coffee and fruit.
  • Lunch  - roasted chicken with peppers, brown rice, olive oil and flax seeds.
  • Snack  - skim yogurt with fruit.
  • Dinner  - Roasted fish with Provencal herbs, blanched vegetables.

Day 5

  • Breakfast  - rye bread with green tea and skim cheese.
  • Lunch  - mussels with lemon and rice pilaf with vegetables
  • Snack  - Citrus jelly, spicy rosehip drink, 3 oatmeal cookies.
  • Dinner  - Salad of leaves with tomato, cucumber, quail egg and tofu.

Day 6

  • Breakfast - einkorn porridge with almond milk
  • Lunch - Red lentils with stewed chicken and vegetables.
  • Snack - coconut cake without sugar - cinnamon tea
  • Dinner - baked sole with lean cheese and slices of tomato. Buckwheat salad   .

Day 7

  • Breakfast  - banana bread with green tea.
  • Lunch  - hot pumpkin curry soup. Grilled squid and lettuce salad, cucumber and  cherry tomato salad  .
  • Snack  - unsweetened coconut cake - cinnamon tea
  • Dinner  - Vegetable omelette with  bulgur wheat  .

The daily caloric intake from the weekly menu is about 1800 kcal per day. The DASH nutrition program is designed to reduce blood pressure and  visceral fat  . It is suitable for both men and women.

CONTINUE

The DASH diet is a food system for people with hypertension. It was developed by heart health agencies in the United States.

This diet is based on the restriction of salt, saturated fats, trans fats and sugar. Fruits, vegetables, as well as whole grains and low-fat meats are allowed.

REFERENCES

  1. Hypertension. Source
  2. DASH Pressure Reduction Guide. Source
  3. DASH Meal Plan. Source