Features and description of the Dash diet for hypertension, as well as menus and recipes for the week. DASH diet - proper nutrition for hypertension Dash diet for hypertension nutrition examples

Unlike most of the popular diets known today, which are addressed to some “average” person, the DASH diet has a very specific addressee. In fact, it is therapeutic, as it is aimed at healing the body suffering from a number of serious ailments.

DASH diet - what is it?

The DASH diet is very different from most diets: it is intended for those who suffer from hypertension and who need to lose weight in order to successfully treat their underlying condition. Its use helps cleanse blood vessels of harmful cholesterol, which will reduce blood pressure. In addition, it is recommended to be used for the prevention of the following diseases:

oncological;
cardiovascular;
kidney stone disease;
strokes;
diabetes mellitus

It was developed in the States and is recognized as one of the most effective. It is based on the Mediterranean, vegetarian and several other diets, so the DASH diet, according to many experts, deserves to be widely used. However, it has restrictions on salt intake and requires a small preparatory stage before switching to DASH.

DASH diet for hypertensive patients

The main recipients of this diet are hypertensive patients. Its use allows you to normalize cholesterol levels and improve lipid metabolism, reducing the risk of other serious diseases. Using a set of appropriate products, the DASH diet for hypertension helps to reduce weight, improving heart function and the condition of the person losing weight in general.

American DASH Diet

The DASH diet allows you to solve three problems at once: losing weight, treating hypertension and having a preventive effect on the body. Many experts believe that the factor determining its success was unique complex, which includes food products for hypertension that actively work to reduce weight and normalize blood pressure. Among them:

vegetables and fruits;
legumes;
products from whole grain;
lean meat and fish;
low-fat milk products.

Fatty, salty, smoked foods, sweets and canned food are excluded from the diet, so the diet is more closely related to a vegetarian diet. Giving preference to natural products and including high-quality animal protein, it ensures complete nutrition and the supply of nutrients necessary for life to the body.

DASH diet - weekly menu

The positive thing is that the DASH diet, the menu of which includes a wide range of products, allows you to lose weight correctly without worsening your health. It is not clearly low-calorie, because it involves receiving up to 2000 kcal per day (the figure may vary depending on age, health status and other individual factors), therefore it contains products of different calorie levels and. The volumes of consumed products are measured in portions, each of which includes:

boiled rice or pasta– 0.5 cups;
bread - 1 piece;
boiled fruits or vegetables – 0.5 cups;
fresh fruits or vegetables - 1 cup;
low-fat milk - 1 thin glass;
olive oil– 1 teaspoon;
boiled meat – 100 g.

During the week, in addition to the products listed, it is recommended to consume up to 5 servings of dry beans, nuts and various seeds and 3-5 servings of sweets. Limited use of natural products is permitted butter and low-calorie natural yoghurts, unleavened baked goods, dried fruits, raisins. Salt is not completely excluded from the diet.

DASH diet - recipes

When using DASH, nutrition remains complete and balanced, and its calorie content (2000 kcal) allows you to maintain the energy level necessary for normal human life. At the same time, the body's need for vitamins, minerals, amino acids and other vital elements contained in food products is satisfied, from which tasty and healthy dishes can be prepared.

Medicinal crackers for hypertensive patients

Ingredients:

oat bran - 2 tbsp. spoons;
whole grain cereal – 2 tbsp. spoons;
rolled oats - 2 tbsp. spoons;
oat flour - 1 tbsp. spoon;
chicken egg whites – 2 pcs.;
cinnamon, stevia powder - on the tip of a knife.

Preparation:

Knead all the ingredients into a soft dough with the addition of spices.
Preheat an electric waffle iron, add portions of dough and bake on both sides until done.
Break the finished cakes into small pieces.

Shrimp in avocado

Medical practice is increasingly considering dietary approaches to stopping hypertension - the persistent persistence of high blood pressure.

Western doctors fearlessly prescribe the DASH diet for hypertension, but until recently this technique was little used in Russia, although it was developed specifically to stabilize blood pressure.

Its positive dynamics on the human body have been proven not only for problems with blood pressure, but also for other equally dangerous diseases.

Letters from our readers

Subject: Grandma's blood pressure has returned to normal!

From: Christina ( [email protected])

To: Site Administration

Christina
Moscow

My grandmother's hypertension is hereditary - most likely, I will have the same problems as I grow older.

This method of treating high blood pressure was first developed in the USA, and it began to be used most actively there. First of all, it is worth noting that the DASH diet menu for hypertension should be individual.

Much attention is paid to the gender of the person, since the body of men and women tolerates this disease differently. The second important factor when choosing a DASH diet is the dynamics of hypertension - how often and with what intensity pressure surges occur.

The dietary approach to stopping hypertension is based on three main principles:

eating food according to a clear schedule;
minimizing the amount of salt in the diet;
exclusion from the diet of foods that provoke hypertension.

The most important thing is that this technique improves the absorption of all necessary nutrients, but at the same time minimizes the influence of sodium (salt) components.

If you consider the weekly menu of the DASH diet for hypertensive patients, there is a high probability that it will be familiar from childhood. As mentioned above, one of the main points of such a diet is to reduce the amount of salt in the diet. But at the same time, it does not completely disappear from the diet. In the initial stages, the main thing is to reduce consumption to one teaspoon per day.

It is also vital for a person suffering from hypertension to forget about consuming the following products:

almost all high-calorie foods;
sweets;
most fatty meat products;
alcohol.

But the DASH diet is not limited to prohibitive measures. For example, this therapeutic approach recommends eating foods rich in natural oils(preferably plant origin).

Any diet in most cases comes down to regulating the consumption of certain foods. As for the technique under consideration, it recommends basing your diet on the following products:

almost any fruits and vegetables;
cereals;
low-fat dairy products.

It may seem that meat products are completely disappearing from the diet. But if you look closely at the antihypertensive DASH diet, this opinion will not be confirmed. Low-calorie white meat and fish products, consumed in moderation and in accordance with medical prescriptions, are even recommended. The only strong recommendation is to boil or steam all meat products included in the diet.

Based on general principles DASH diets can give general recommendations for creating a menu within the framework of this methodology.

Considering that salt is on the table of every family, it is simply impossible to completely exclude it from the diet, and it is not necessary, since a certain amount of this mineral is vital for the body. However, as part of the DASH diet, reducing the daily amount of salt consumed will not cause much discomfort: the body quickly adapts to normal dosages of no more than half a teaspoon per day (total of all products).

The calorie content of the menu within the framework of this methodology is developed individually, but it does not deviate much from the statistical average - 2000 calories per day. Thus, the basic diet according to the recommendations of the DASH diet looks like this:

no more than 2 servings of cereals;
about 5 vegetable and fruit products per day;
low-fat dairy products are limited to 3 daily servings;
meat and fish products - no more than 2 servings per week;
fats are kept to a minimum - no more than 3 servings per day;
weekly consumption of sweets – maximum 5 servings per week.

1 serving is half a glass of buckwheat, rice or oatmeal.

bread - slice;
no more than 250 grams of raw fruits and vegetables;
fruit and vegetable portions can also be measured boiled, but not more than 150 grams;
skim milk – 250g;
olive oil (recommended) – teaspoon;
boiled or steamed meat products (chicken recommended) – no more than 100g.

It is important to know that the DASH diet involves the combined consumption of vegetables and fruits. Their alternation is also welcome. For example, for lunch - vegetables, and in the evening - apples, pears, peaches or oranges.

Monday Thursday

Breakfast: a glass of kefir, oatmeal on water with bananas, an apple.

Lunch: any steamed fish with green peas.

Dinner: vegetable soup with a slice of whole grain bread.

Snacks during the day: toast with boiled pork and lettuce.

Tuesday Friday

Breakfast: potatoes with garlic, a glass of juice, a sandwich with lean meat.

Lunch: pasta with sauce without salt, tomatoes with cucumbers and onions.

Dinner: jacket potatoes.

Snacks during the day: fruits and natural yoghurts.

Wednesday Saturday

Breakfast: rice porrige with milk, salad with basil and olives.

Lunch: boiled chicken breast fillet with rice, fresh tomato salad.

Dinner: salad with shrimp, sesame seeds and croutons.

Snacks during the day: walnuts and almonds, fruits.

Sunday

Fruit day, try to eat more fresh fruits.

Also, throughout the week, eat low-fat cottage cheese an hour before bed.

Paying attention to the diet, it can be noted that it is very similar to a traditional vegetarian diet, which has a positive effect on weight normalization.

Indeed, the US National Heart, Lung, and Blood Institute noted clear weight reductions in patients following this therapeutic technique. Naturally, in addition to nutrition, minimal and daily physical activity is also important.

"Dash" diet and pathologies

Many people suffering high blood pressure, the point of interest is: how is this method of treating high blood pressure compatible with coronary heart disease or diabetes mellitus. Considering that the diet mainly includes foods enriched with magnesium, calcium and potassium, the DASH diet has a positive effect on the health of people suffering from cardiovascular diseases.

If we consider the same salt from the chemical side, it is sodium chloride. Excess sodium in the body is directly linked to heart failure. The method under consideration almost completely eliminates fats, sugar and salt from the diet. Doctors have concluded that this is the optimal diet for heart patients.

The US Diabetes Association also took note of the DASH diet. As shown by long-term observations of diabetic specialists, one of the main reasons for the development of diabetes is excess weight. Since proper nutrition helps improve the body's metabolism, it has been noted to have a positive effect on people with diabetes.

Prevention and treatment of hypertension have many common points. Thus, the DASH diet can also be considered as effective tool to prevent high blood pressure.

Before you consider more details menu this diet, let's find out what its name means and what people it is intended for.

The DASH diet (Dietary Approaches to Stop Hypertension) is an effective nutritional method for reducing blood pressure in those suffering from hypertension.

This diet includes more fruits, vegetables, grains, nuts and legumes, as well as low-fat or no-fat dairy products. The nutrition program for hypertension is similar to vegetarianism, but still retains a small amount of meat in the diet.

This diet is primarily valuable because it helps lower blood pressure, but if you are overweight, this diet will also help you lose weight. So the DASH diet is a magical way with which you can kill two birds with one stone - lose extra pounds and get rid of hypertension.

This technique is conventionally divided into two main stages, the first is reducing food portions, changing its qualitative composition and eliminating carbohydrates (pasta, baked goods, sweet fruits) from the diet. The duration of this stage is 14 days.

A sample menu for the day during the first stage looks like this:

Breakfast: omelet (whites only) with ham and champignons;
Lunch: baked salmon (200 g) with vegetable side dish;
Dinner: boiled chicken (200 g) with a salad of fresh vegetables and avocado;
Snacks: nuts, any fruits and vegetables, low-fat yogurt.

The second stage only means that you need to consume everything in strictly defined proportions. Below is a list of what should be in daily diet a person who uses the DASH method:

Whole grain products – 8 servings (1 serving = a slice of bread, a glass of boiled pasta or ready-made porridge);
Fruits – 4 servings (1 serving = 1 fruit, a handful of dried fruits or half a glass of freshly squeezed juice);
Vegetables – 4 servings (1 serving = a glass of green vegetables, half a glass of juice or vegetables of a different color);
Dairy products – 3 servings (1 serving = 150 ml low-fat milk, 150 ml natural yogurt or 50 g hard cheese);
Animal proteins – 200 g (fish, eggs, dietary meats);
Legumes, nuts, seeds – 1 serving (1 serving = 40 g of nuts, a quarter cup of pumpkin or sunflower seeds, half a glass of boiled peas or beans);
Fats – 3 servings (1 serving = 1 tsp vegetable oil or 1 tbsp mayonnaise);
Sweet – 0.5 servings (1 serving = 1 tbsp jam or sugar, a scoop of fruit ice cream, half a glass of sweet soda);
Liquid – 2 liters. Also allowed is 1 serving of alcoholic drinks for a woman and 2 servings for a man (1 serving = 30 ml of cognac or vodka, 120 ml of wine, 220 ml of beer).

Until I came across the DASH diet, I tried many different options in my attempts to lose weight. Buckwheat, kefir, protein-carbohydrate, vegetarian... The kilograms went away quickly and came back even faster. My experience only confirmed: these diets are ineffective for lasting weight loss without harm to health.

When I turned 40, I began to look for a way not only to lose weight, but also to solve emerging health problems. I saw the annual ranking of diets from the authoritative American U.S. News & World Report ‘ s. Diet comes firstDASHor “a diet recommended for everyone.” That's what I need!

Nutritionists of the American national institute healthcare has developed it for those who need to reduce high pressure. Hence the name DASH – Dietary Approaches to Stop Hypertension. It combines all the best that vegetarian and Mediterranean diets provide. Experts have created a flexible nutrition plan from products available for ordinary people. Studies have shown the undoubted benefits of this diet: stable and long-term weight loss, the ability to lower blood pressure in less than 2 weeks without drugs, and a reduced risk of type 2 diabetes, heart attack and heart disease.

The DASH diet should become your lifestyle. And even better - the way of life of the whole family. Only then can you expect lasting weight loss and improved health. The undoubted advantage is that you do not have to buy expensive superfoods, nutritional supplements and drinks. And you can start saving on medicines!

How to Follow the DASH Diet

It's simple. Each day should include 3 main meals and two snacks. Breakfast is based on whole grains. The basis of lunch and dinner is colorful low-calorie vegetables with high fiber levels and lean protein (chicken, fish, beef). This diet eliminates sugar, red meat, saturated fat, soda and strictly limits salt. The daily DASH diet menu includes:

– cereals and grains: 4-6 servings. 1 serving – half a cup (brown rice, buckwheat, oatmeal, pearl barley) or 1 slice of whole grain bread;

– vegetables (all green vegetables and lettuce, carrots, tomatoes, cauliflower and broccoli): 4-5 servings. 1 serving – half a cup of chopped fresh, boiled or baked vegetables. If you are not used to vegetables or don’t really like them in their natural form, try “hiding” vegetables in a puree soup or making an omelette with vegetables;

– fruits (pineapple, apricots, peaches, strawberries, apples, oranges, bananas): 4-5 servings. 1 serving – a quarter cup of dried fruit or 1 medium-sized fresh fruit;

–low-fat or skim dairy products: 2-3 servings. 1 serving – 1 cup of milk or yogurt, or 45 g of cheese. Based on soft cottage cheese and natural yogurt, you can make sauces and salad dressings by adding lemon juice and herbs;

– lean meat, fish or poultry: no more than 6 servings. 1 serving – 30 g cooked meat, poultry, fish or 1 chicken egg;

– nuts (walnuts, hazelnuts, cashews, almonds, sunflower and pumpkin seeds) and legumes: 4-5 servings per week. 1 serving – 30 g of nuts or half a cup of cooked beans, peas, lentils;

– vegetable oil: 2-3 servings. 1 serving – 2 teaspoons.

The DASH Diet: Where to Start

You don't have to make drastic changes to your life to follow this diet. Start making small changes to your eating habits every day until your diet is fully consistent with the DASH principles.

First of all, a few days before the start, write down everything you eat: breakfast, lunch, dinner, snacks. Analyze your notes and determine what exactly you need to change and how radically your eating habits. Here are some ways to smoothly transition to the DASH diet:

– if there are few vegetables in your diet now, then try adding at least one serving for lunch or dinner first;

– if you don’t eat fruit at all now, add one fruit a day as a snack or mix natural yogurt with berries;

– study the labels on products and choose those that do not contain trans fats, artificial colors and flavors;

– gradually add low-fat and low-fat dairy products to your diet: for example, a glass of kefir an hour before bedtime;

– replace your usual cereals with whole grains: for example, instead of porridge instant cooking prepare whole grain porridge for breakfast;

– in winter and spring, use frozen vegetables, fruits and berries;

– If you have a nut allergy, include seeds and legumes in your diet.

How to reduce calories

To lose weight with the DASH diet, you need to reduce your caloric intake. Here are a few simple ways:

– eat more fruits: for example, replace the cake with a pear, this will save up to 200 kcal;

– eat more vegetables: for example, instead of 150 g of chicken breast, take 80 g and add 1.5 cups of vegetables, saving more than 50 kcal;

– eat more low-fat and low-fat foods: for example, replace ice cream with homemade frozen yogurt, saving up to 70 kcal;

– gradually reduce the size of portions: to “deceive” your body, take a plate of smaller diameter;

– drink more water: your goal is 1.5 liters per day;

– Always read labels at the store: low-fat products often contain more calories.

Sample DASH Diet Menu

Breakfast: a cup of chopped fruit, natural yogurt, milk tea.

First snack: 30 g nuts

Dinner: spaghetti with bolognese sauce, green leaf salad with yogurt dressing.

Second snack: apple.

Dinner: thin pita bread stuffed with chicken breast, herbs, tomatoes and low-fat cheese.

As you can see, following this diet is quite simple. There are not many strict prohibitions, and the permitted products are enough to provide healthy and proper nutrition for the whole family. And the result is a slim body and good health!

Dash diet or Dietary Approaches to Stop Hypertension (A Dietary Approach to Preventing Hypertension) is a special dietary regimen designed to treat high blood pressure. This diet also helps prevent hypertension. And what’s important is that thanks to Dash you can lose weight.

The Dash Diet was originally developed as a treatment for hypertension. However, studies and reviews have proven the effectiveness of the diet not only in connection with improving heart function, normalizing cholesterol levels, lowering blood pressure, but also summarized significant success in losing weight and improving metabolic processes. The Dash diet can be used to prevent cardiovascular diseases, diabetes, kidney disease, and cancer.

This diet does not promise quick results, but it lays a solid foundation for health and beauty. From many others therapeutic diets What sets Dash apart is that it doesn't cause harm with strict restrictions., but at the same time allows you to normalize weight and improve your general condition.

For several years in a row, the Dash diet was considered in the United States the most popular among all diets, including health ones., as well as among the ways to prevent diabetes. It also occupied one of the leading positions among nutritional regimens in terms of health-improving effects on the heart. In ratings for ease and convenience, as well as in ratings for weight loss effectiveness, it was in the top ten.

Basic rules of the Dash diet

This diet is considered balanced (unlike a low-carbohydrate diet, the menu of which involves consuming only proteins during the week), which means that the levels of proteins, fats and carbohydrates in the diet are close to normal. This is especially important for people suffering from hypertension. Dash offers a variety of delicious menu, which can be modified at will, the main thing is to follow the general rules of daily portions. Over time, if you wish, you can switch to a vegetarian diet. The diet is designed so that it will be effective in any case.

The right diet

To create the correct daily diet according to the Dash diet, you need to consider the goal - losing weight or getting healthier. If you need to lose weight, you will have to create your own diet menu so that the caloric intake is less than acceptable. The fact is that Dash is initially focused not on quantity, but on the quality of food.

The Dash daily menu can be compiled based on general rules diets that prescribe acceptable foods in specific portions.

The daily ration of the Dash diet is formed based on the following rules:

8 units of whole grain products, where one unit is a slice of bread, or half a glass of ready-made pasta or porridge;
2 units of fat - a spoonful of olive or flaxseed oil;
5 units of fruit, where a serving is fruit, a quarter cup of dried fruit, 1/2 cup of juice;
3 doses of low-fat dairy products - 50 grams of hard cheese, 0.15 liters of milk;
5 units of vegetables, where one unit is a glass of green or ½ glass of boiled vegetables;
required protein in the amount of 0.2 kg of lean meat or fish, eggs;
sweets - no more than 5 units per week: a teaspoon of jam, honey, a ball of homemade sorbet;
legumes, nuts, seeds - 5 servings per week, where a serving is 40 grams of nuts;
liquid - up to two liters per day clean water, green tea, juice.

Benefit

The benefits of the Dash diet for weight loss have been confirmed both by scientists and by reviews of people who have chosen it. A special weight loss effect is achieved by combining diet with aerobic exercise. Medical studies of the Dash diet in this case indicate a weight loss of 8-9 kilograms over a four-month period. Without exercise, the Dash diet resulted in less weight loss. This means that the weight loss effect from Dash is not lightning fast, but stable and natural.

The weight loss method has the following advantages:

weight loss occurs with proper nutrition without the feeling of hunger, discomfort, or strict restrictions on the menu;
health promotion, prevention of serious diseases;
ease of use, ease of weight loss;
availability, low cost of products;
minimal restrictions.

The Dash diet is a good, easy, safe, healthy approach to losing weight. It is not limited by time. The rich composition of vitamins and microelements in the diet helps improve the condition of the skin, hair, and nails. Weight loss with the Dash diet occurs smoothly and is well consolidated. Important: when losing weight, it is better to give up alcohol.

The dash diet for hypertension is designed in such a way that, thanks to the inclusion of foods high in potassium, calcium, magnesium, plant fiber and protein in the menu, it improves the health of a person suffering from high blood pressure. It is these elements that make it possible to regulate processes in the body that have a beneficial effect on the health of hypertensive patients.

The Dash Blood Pressure Diet is a dietary approach to treating hypertension that promotes gradual weight loss and has a proven track record of effectiveness.

Products are consumed in portions. 1 serving may contain: half a glass of porridge, a slice of bread, 100 grams of meat, a teaspoon of butter, 250 grams of dairy products, a bowl of raw or half a cooked vegetable or fruit of your choice.

eat 2 servings of meat or fish;
limit sweets to 4 servings per week;
2 servings of dairy products per day;
fruits and vegetables - 5 servings per day;
consume at least 7 servings of cereals per day;
fats and oils - no more than 2 servings per day.

Menu for the week

Since there are many products that can easily be included in the Dash menu, and meals can be from 6 to 8, it is quite easy to diversify the regimen.

Sample Dash diet menu for a week:

Monday

Breakfast - oatmeal with strawberries or dried fruits, apple, 0.2 liters of fresh orange juice, 1.5% milk 0.2 liters;
Snack- first sandwich with turkey breast, lettuce, tomato;
Dinner— baked fish with stewed beans, vegetable salad;
Afternoon snack- second orange;
Dinner— vegetable soup, whole grain bread;
Before bedtime- a glass of low-fat kefir.

Tuesday

pear, yogurt 0.2 l;
second apple;
a glass of low-fat fermented baked milk.

Wednesday

first handful of mixed nuts;
a couple of kiwis;
cottage cheese, vegetable salad;

Thursday

oatmeal porridge with strawberries or dried fruits, orange, 0.2 liters of freshly squeezed plum juice, 0.2 liters of one and a half percent milk;
the first sandwich with chicken breast, lettuce, tomato;
baked fish with stewed beans, vegetable salad;
second apple;
vegetable soup, whole grain bread;
a glass of low-fat kefir.

Friday

cottage cheese, rye bread, whole grain flakes, 0.2 liters of freshly squeezed apple juice, 0.2 liters of one and a half percent milk;
grapefruit, yogurt 0.2 l;
macaroni with cheese, vegetable salad, tomato;
second apple;
boiled beef baked with potatoes;
a glass of natural yogurt.

Saturday